The Exact Peloton Workouts to Do for 6 Different Fitness Goals, According to Your Favorite Instructors

When the interactive exercise company Peloton first launched, it was known for its high-energy, live and on-demand instructor-led classes that revolutionized the at-home fitness space. Never before was there an option to have a human spin instructor in a studio doing the same workout as you at home simultaneously—even shouting out fellow exercisers in real-time.

Today, Peloton has expanded its offerings from bike-based spin classes and their marquee spin bike to a variety of other fitness classes that can be completed with the Peloton Tread or Peloton Row, or any treadmill or rowing machine.

The brand has also created workout plans that can help both veteran fitness junkies and those new to working out achieve not just a healthier lifestyle, but some pretty epic goals, like completing a triathlon or running race, too. Peloton also recently launched a new standalone app called Original Posteloton-strength-plus-app/" target="_blank">Strength+, which aims to take the guesswork out of strength training.

We asked six fan-favorite Peloton instructors who specialize in specific fitness goals ranging from running to strength to create multi-week training regimens to jumpstart your wellness journey, whether you simply want to improve your mobility or go big with a goal like completing a marathon.

1. Training for a marathon

Becs Gentry lives what she preaches as one of Peloton’s run-specific instructors. Gentry has completed multiple marathons, including the London Marathon and New York City Marathon. She’s even completed a marathon in less than three hours!

“First and foremost, you’re going to want to work on building your endurance running capacity,” Gentry says. “Peloton has great endurance runs that can be done on both the Peloton Tread and outdoors; we have 30-minute runs that build to 60 minutes, and the Peloton ‘stack’ option means you can line up multiple classes so that you can meet your planned workout time goal on those long run days.”

Gentry suggests a healthy mix of Peloton’s endurance run sessions as well as some speed workouts to help you build a strong aerobic foundation while still growing your capacity for faster run paces.

She suggests two-to-three endurance runs each week, which could be made up of classes like a Peloton 60-minute simulation run or one of Gentry’s 75-minute classes like her 75-minute pop run.

As for speed work, Gentry suggests some of Peloton’s 20- to 60-minute intervals classes as they have slightly longer and more taxing intervals but don’t take you all the way up to your max effort. Don’t forget to add in some hills, too, to work all your muscle groups equally.

Lastly, Gentry reminds runners to mix in some Peloton Strength and Core For Runners classes, too, anywhere from one to two times a week.

Peloton also has an 18-week training plan for those looking to tackle their first marathon. Check out the Road to 26.2 program here:

• Part 1
• Part 2
• Part 3

2. Training for a triathlon

Matt Wilpers is an accomplished triathlete and Peloton instructor who has completed multiple half-Ironman races as well as marathons. He brings more than 10 years of coaching experience to his classes with Peloton and specializes in cycling-focused classes.

A triathlon consists of a swim, bike, and run, completed one right after the other, usually in one day. There are a variety of distances across each of the three disciplines, ranging from a shorter “sprint” distance triathlon (750-meter swim, 12.5-mile bike, 3.1-mile run) all the way up to a long-distance Ironman triathlon (2.4-mile swim, 112-mile bike, 26.2-mile run).

You’ll want to train for anywhere from four to 24 weeks depending on your level of experience with triathlon and the distance you’re training for, according to Wilpers.

While Peloton doesn’t currently offer swim workouts, Wilpers recommends multiple cycling and running classes to get you going as you train for a triathlon.

Cycling classes

• Power Zone Rides: Perform your FTP test and train with zones based on watts/output customized to you. These classes are broken down into three different levels depending on the zones you’d like to focus on.
• Power Zone Endurance, Zones 2 to 3: These classes will likely make up the bulk of your training in order to ensure you can handle the cycling distances. Peloton offers classes in lengths up to two hours—for example, this 45-minute power zone endurance ride.
• Power Zone, Zones 3 to 6: These classes are a progression from endurance classes. They’re great building-block classes when it’s time to start adding intensity to your training to better develop lactic threshold, VO2 max, and anaerobic capacity (your body’s ability to produce energy without oxygen during short, high-intensity workouts). These classes will help you get faster—for example, this 30-minute power zone ride.
• Power Zone Max, Zones 3 to 7: These classes offer high-intensity, breakthrough workouts that push your limits on zones 4 to 6 and often target your neuromuscular power (where your brain and muscles to work together) in zone 7. These classes will help you get faster—for example, this 45-minute power zone max ride.
• Low-Impact Rides: In these classes, you’ll work on drills to help you improve your pedal stroke so that you’re cycling more efficiently and effectively—for example, this 20-minute low-impact ride.
• Pro Cyclist Rides: Not only do these classes offer great workouts, but you’ll also get tips and training advice from a former pro cyclist—for example, this 45-minute race simulation with Christian Vande Velde.
• Warmup and Cooldown Rides: Take these classes before and after intense cycling workouts.
• Post-Ride Stretching and Yoga Classes: Doing one of these classes after every ride is essential to keeping your body feeling good.

Running classes

• Endurance Runs: Great classes for building aerobic endurance and often form the bulk of your training—for example, this 30-minute endurance run (Peloton Tread) or this 30-minute endurance run (outdoor).
• Progression Runs: Start slow and end fast. These are great classes to start building comfort with speed—for example, this 30-minute progression run.
• Tempo Runs: A level up from progression runs, these classes are where you focus on holding an elevated pace for either long intervals or, in some cases, the entire duration of the class. Again, these are great for improving speed—for example, this 45-minute tempo run.
• Intervals Runs: Here, you’ll start to work on higher-end speed to help improve fitness and mechanics. These classes are great for making you a faster and more efficient runner overall. Interval durations are usually one minute or longer in length—for example, this 45-minute internals run (Peloton Tread) or this 20-minute intervals run (outdoor).
• HIIT Runs/HIIT and Hills Runs: Similar to intervals runs, these are great classes to build your top-end speed and mechanics. Intervals in these classes are typically one minute or less—for example, this 20-minute HIIT and hills run (Peloton Tread) or this 30-minute HIIT run (outdoor).
• Pre-Run Warmup, Warmup Runs, and Cooldown Runs: These classes are essential for warming up for and cooling down from higher intensity runs, like tempo runs.
• Post-Run Stretches and Yoga for Runners: Doing one of these classes after every ride is essential to keeping your body feeling good.
• Strength for Runners: These classes are great for providing simple yet effective strength exercises that you scale up or down depending on where you are at in your training.

Programs to follow

Great fitness is not built from one great workout—it’s built by consistent application of training stress over time. Here are some programs and collections you can use in your triathlon training.

• Cycling
  • Power Zone Training offers three periodized programs (or training cycles) to help you build your fitness in a progressive manner. Below they are in order of easiest to most difficult:
    • Discover Your Power Zones: 5 weeks of training to get started
    • Build Your Power Zones: 5 weeks of training where you add intensity to progress your fitness after the “Discover Your Power Zones” program.
    • Peak Your Power Zones: 8 weeks of training to progress your fitness even further from the “Build Your Power Zones” program.
• Running
  • Road to Your 26.2: Training for an Ironman-distance triathlon. You can use some or all of this program to help build out your run training.
    • Part 1
    • Part 2
    • Part 3
  • Road to Half Marathon: A great audio-only, no-hardware-needed option to help build out your run training for a half or 70.3 triathlon
  • Go the Distance: 5K: A fantastic option to help build out your run training for a sprint distance triathlon

“During your weeks of training for a triathlon, try to include a long swim, ride, and run where you are building comfort within the distance you will need to cover during the race. I recommend doing at least one to two sessions of each discipline per week,” Wilpers says. “Also, try to get in at least one outdoor ride a week. Peloton can help you build great fitness indoors, but it’s important to develop your outdoor bike handling and cycling skills as well, which is best done outside.”

Lastly, Wilpers recommends doing a handful of runs immediately following a bike ride throughout your weeks of preparation for your triathlon. This will help the run feel less “shocking” coming off of the bike come race day.

Photo: Peloton

3. Training to improve overall strength

Rad Lopez is a born-and-raised New Yorker, growing up in the same city where he now teaches for Peloton. Lopez spent his earlier years as a competitive boxer, which eventually led him down the path of personal fitness and training. He’s also one of three Peloton instructors who teach their classes in both English and Spanish.

“To improve overall strength, I’d suggest a progressive overload training plan and repeating strength-forward split programs,” Lopez says. “With these types of programs, week after week, you’ll try to increase the weight of your lifts, the number of reps, and the duration within the reps, too.”

Lopez recommends the following two programs to work on your strength:

• Pump Up The Volume (found in “Collections”): Over 4 weeks, various instructors will take you through programmatic classes while gradually increasing your reps, load, and volume. Take the classes on Peloton Guide for added metrics. There are 10 Pump Up the Volume Collections on the Peloton platform. Find them under “Collections” on your Peloton device or app.
• 3-Day Intermediate Split Program (found in “Programs”): Maximize your workouts by split training (aka breaking up your training program by muscle group or movement pattern). Increase strength and build muscle in this one-week program by targeting specific areas of your body during each workout. Repeat and track your progress.

These programs are meant to be taken week after week to continue to progress within your strength journey.

4. Training to improve overall mobility

Hannah Corbin is a veteran fitness trainer who has been a Peloton instructor for more than a decade, specializing in mobility, barre, stretching, foam rolling, cycling, and dance cardio. Her catchphrase is: “Did you stretch though?” as a friendly reminder to her Peloton members to never forget to include mobility as part of their overall fitness routine.

“I like to think of mobility as a combination of shedding the layers of ‘blah’ from the day and focusing on being able to move the joints freely and easily,” Corbin says. “Whether your goal is to reduce pain and soreness, to restore motion, or to lengthen your muscles, you’ve come to the right place with our Peloton mobility-focused classes.”

Week 1

• 15-minute upper-body mobility
• 10-minute neck mobility
• 10-minute foam rolling for your upper body

Week 2

• 20-minute evening mobility
• 20-minute morning mobility

Week 3

• 20-minute lower-body mobility
• 10-minute hip mobility
• 10-minute foam rolling for your hips

Week 4

• 10-minute full-body stretch
• 20-minute foam rolling for your entire body
• 15-minute foam rolling for your entire body

“One of the biggest things to remember when working on mobility, stretching, and foam rolling is to remove your ego from the equation,” Corbin says. “Mobility is a less-is-more situation that is fueled by breath.”

5. Training to improve overall cardio endurance

Selena Samuela is one of Peloton’s strength and running instructors, and her upbringing in a family of professional Italian soccer players positioned her well to get into the fitness space as an adult. Samuela brings flavors of her surfing and boxing background to motivate Peloton users to connect with their body and mind to get the most out of themselves.

To improve overall cardio endurance, Samuela recommends starting easy and building into more challenging workouts over time. She suggests taking the following classes two to three times per week over four weeks to begin improving your overall cardio fitness.

Week 1

• 15-minute shadowboxing (intermediate)
• 30-minute power walk (Peloton Tread or outdoor)

Week 2

• 45-minute walk and run (Peloton Tread)
• 45-minute walk and run (outdoor)

Week 3

• 20-minute pop walk (Peloton Tread)
• 20-minute walk and run (outdoor)
• 20-minute HIIT cardio

Week 4

• 30-minute HIIT cardio
  • If you stack this class, stack it with a warm up class and a recovery type class after, this class can stand alone as your workout
• 20-minute HIIT run
  • If you’re more into running, try a HIIT run class.

Photo: Peloton

6. Training to improve overall fitness as a beginner

Matty Maggiacomo tries to make every workout a party and tries to entertain Peloton members through his storytelling and humor-focused teaching style.

“Beginners should start with the goal of learning the basics for moving on to more challenging classes,” Maggiacomo says. “I recommend a refresh of the basics and a steady routine of four to six weeks of short-form content that includes foundational education first, then you can build into strength, cardio, and flexibility.”

If you’re just starting off with a strength program, it’s important to understand the seven foundational movement patterns, he says. They include: squat, lunge, hinge, push, pull, rotate, and gait (walking with a load). For these, Maggiacomo recommends Peloton’s Strength Basics collection (found in “Collections”).

“The goal here is to learn some of the building blocks to any strength routine. These are ‘snackable,’ informational, demonstration-based classes that help you learn these motions,” he says. “The next step up is Peloton’s Beginner Strength Program which you can find in ‘Programs.’”

As for running, Maggiacomo recommends a low-impact 20 to 30-minute walking class at least four to five times per week to get started. He suggests pairing that with a 10-minute stretching or yoga Peloton class afterward.

Maggiacomo says that less is more to start on your fitness journey as a beginner.

“As you get comfortable with these classes, you can add more classes during the week or tap into a longer duration class,” he says. “By the third or fourth week, you’ll be ready for 30-minute classes. Never neglect a stretching or mobility class.”

Week 1

• Do three or four 20-minute strength workouts, focused on mobility and bodyweight strength. Also include 10- to 15-minute mobility sessions.
  • 15-minute full-body mobility with Adrian Williams
  • 20-minute beginner bodyweight strength with Logan Aldridge 

Week 2

• Do three or four beginner strength workouts, focused on full-body strength and mobility.
  • 20-minute beginner full-body strength with Matty Maggiacomo
  • 20-minute full-body mobility with Kirra Michel

Week 3

• Do three or four beginner strength workouts focused on upper- and lower-body strength, core, and mobility.
  • 20-minute beginner arms and shoulders strength with Rad Lopez
  • 20-minute beginner glutes and legs strength with Callie Gullickson

Week 4

• Do four or five strength workouts—with one or two of them being 30 minutes long—focused on upper-, lower, and full-body, core, and mobility.
  • 30-minute beginner full-body strength with Callie Gullickson