A Peloton workout plan can range one class a few times a week, or it can change out classes and/or instructors throughout for a well-rounded workout regimen.
No matter which one is preferred, the weekly and monthly Peloton schedule is made to be easy at first and increases the intensity subtly so anyone can get the results they desire. Simply follow the custom, pre-built programs below to burn off 27 pounds in just 3-6 months.
And once you land on a routine that fits your lifestyle, you will be rewarded with your own Peloton before and after weight loss story.
What’s the Best Class to Build a Peloton Workout Plan Around?
Crafting the perfect workout plan with Peloton isn’t a one-size-fits-all solution; although any cycling class can be beneficial for most individuals, the best Peloton class for weight loss or toning might vary. It often depends on your personal preferences and commitment to certain exercises.
But when it comes to classes for weight loss vs toning, having a goal in mind will guide you toward the program that fits your needs.
Best Peloton Classes for Weight Loss
If weight loss is your main objective, the best sessions to build your routine around burn the highest amount of calories. While the length of a class definitely plays a part in the number of calories burned, other factors such as resistance and intensity will play a part in how effective the workout is.
According to those in the Peloton community, the Power Zone Endurance Ride is the class that burns the highest amount of calories. This class can last up to 90 minutes and incorporates Power Zone training.
Power Zone Training is a feature that is unique to Peloton; to incorporate workouts that utilize this technology, you will have to perform the Functional Threshold Power test. While cycling for 20 minutes, this test will measure your maximum output and calculate a set of metrics to follow during Power Zone Rides.
Each rider will have their own unique results, but they will all be separated and displayed as zones, which are as follows:
- Zone 1 – Very Easy: Less than 55% of max output – Pedaling with ease
- Zone 2 – Moderate: 56% to 75% of max output – Able to carry out a conversation
- Zone 3 – Sustainable: 76% to 90% of max output – Sustainable for over an hour
- Zone 4 – Challenging: 91% to 105% of max output – Sustainable for up to an hour
- Zone 5 – Hard: 106% to 120% of max output – Sustainable for up to 15 minutes
- Zone 6 – Very Hard: 121% to 150% of max output – Sustainable for around 3 minutes
- Zone 7 – Max Effort: Over 151% of max output – Sustainable for just a few seconds
During Power Zone Rides, the instructor will advise cyclists to pedal within certain zones throughout the workout. Ultimately, these sessions can burn fat at a rate of up to 1200 calories while both increasing strength and endurance.
To find Power Zone Rides, Peloton allows you to filter by this style of class. Once you have completed several classes, consider retaking the Functional Threshold Power test to update your fitness level and ensure that you are cycling in the correct zones, getting the most out of your ride, and burning the highest amount of calories.1
Best Peloton Classes for Toning
Source: Maridav via Canva.com2
Burning calories is a benefit of participating in any workout plan with Peloton, but if you are wanting to focus on toning, it may be beneficial to jump off the bike and take advantage of one of their strength training programs.
The Total Strength program with Andy Speer is a progressive 4-week full body workout that incorporates body-weight exercises along with dumbbells.
- Week 1: Foundation and Technique – 3 days plus strength test
- Week 2: Increase Weight and Repetitions – 3 days
- Week 3: Add day – 4 days
- Week 4: Increase Weight – 4 days plus strength test
These classes are ideal for any skill level and can be made easier or more intense with heavier weights. The strength test in weeks 1 and 4 is an incredible way to gauge progress and can help you keep track of strength gains.
Keep in mind that combining classes is an option that can help you obtain full-body results. Ultimately, finding workouts you enjoy is paramount to sticking with a routine and reaching your goals.3
Weekly Peloton Workout Plan (Cycling, Treadmill, & Strength)
The below sample workout schedule is a starting point to see how these activities correspond with your lifestyle. You may not choose to do all workouts exactly as listed below, but the following week is heavy in full-body cardio workouts, which is great for burning calories and achieving weight loss, but also includes strength and recovery.4
Monday
- Workout & Duration
- HIIT and Hills for 30 minutes
- Total Strength Day 1 for 30 minutes
- Calories Burned = 405-567
Tuesday
- Workout & Duration
- Active Rest Day: Yoga Flow for 30 minutes
- Calories Burned = 120-68
Wednesday
- Workout & Duration
- Progression Runs for 30 minutes
- Total Strength Day 2 for 30 minutes
- Calories Burned = 385-546
Thursday
- Workout & Duration
- Active Rest Day: 90’s Walk for 30 minutes
- Calories Burned = 135-189
Friday
- Workout & Duration
- Tabata Ride for 30 minutes
- Total Strength Day 3 for 30 minutes
- Calories Burned = 405-567
Saturday
- Workout & Duration
- Total Strength Test for 5 minutes
- Recovery Ride for 15 minutes
- Calories Burned = 210-294
Sunday
- Workout & Duration
- Power Zone Endurance Ride for 60 minutes
- Calories Burned = 630-882
Total Calories Burned: 2290-3213
Note, the lower end of calories burned is a data based estimation for someone who weighs 125 pounds, and the higher end is for someone who weights 185 pounds. Additionally, Peloton users may consider increasing the time of some classes by 1/3 or 1/2 of amount of time week over week to gradually increase the time working out and progressively burn more calories.
Monthly (30 Day) Peloton Workout Schedule for Full Body Toning
When planning workouts for a month, starting out slow and adding in workouts as you get accustomed to being active is a great way to not become burnt out. The below plan has a mix of cardio and strength training but does focus a bit more on muscle toning rather than maximum calorie burn.
Week 1
- Day 1:
- Bike Bootcamp for 30 minutes
- Calories Burned = 315-441
- Day 2-4: Rest Days
- Day 5:
- Total Strength: Day 1 for 30 minutes
- Calories Burned = 90-126
- Day 6-7: Rest Days
Week 2
- Day 8:
- Bike Bootcamp for 30 minutes
- Calories Burned = 315-441
- Day 9-10: Rest Days
- Day 10:
- Total Strength: Day 2 for 30 minutes
- Intro to Power Zone Ride for 15 minutes
- Calories Burned = 195-273
- Day 11: Rest Day
- Day 12:
- Total Strength: Day 3 for 30 minutes
- Intro to Power Zone Ride for 15 minutes
- Calories Burned = 195-273
- Day 13: Total Strength Test for 5 minutes
Week 3
- Day 14:
- Bike Bootcamp for 60 minutes
- Calories Burned = 630-882
- Day 15: Rest Day
- Day 16:
- Total Strength: Day 4 for 30 minutes
- Progression Runs for 30 minutes
- Calories Burned = 385-546
- Day 17: Rest Day
- Day 18:
- Total Strength: Day 5 for 30 minutes
- HIIT and Hills for 30 minutes
- Calories Burned = 405-567
- Day 19: Rest Day
- Day 20:
- Total Strength: Day 6 for 30 minutes
- Power Zone Ride for 30 minutes
- Calories Burned = 405-567
Week 4
- Day 21:
- Active Rest Day: Yoga Flow for 30 minutes
- Calories Burned = 120-168
- Day 22:
- Bike Bootcamp for 60 minutes
- Calories Burned = 630-882
- Day 23:
- Total Strength: Day 4 for 30 minutes
- Progression Runs for 30 minutes
- Calories Burned = 385-546
- Day 24:
- Active Rest Day: 90’s Walk for 30 minutes
- Calories Burned = 135-189
- Day 25:
- Total Strength: Day 5 for 30 minutes
- HIIT and Hills for 30 minutes
- Calories Burned = 405-567
- Day 26:
- Total Strength: Day 6 for 30 minutes
- Power Zone Ride for 30 minutes
- Calories Burned = 405-567
- Day 27:
- Active Rest Day: Yoga Flow for 30 minutes
- Calories Burned = 120-168
Week 5
- Day 28:
- Bike Bootcamp for 90 minutes
- Calories Burned = 945-1323
- Day 29:
- Total Strength: Day 4 for 30 minutes
- Progression Runs for 30 minutes
- Calories Burned = 385-546
- Day 30:
- Total Strength: Day 5 for 30 minutes
- HIIT and Hills for 30 minutes
- Calories Burned = 405-567
Note, the lower end of calories burned is a data based estimation for someone who weighs 125 pounds, and the higher end is for someone who weights 185 pounds.
How To Make a Peloton Workout Plan (For Beginners to Advance Users)
Creating a Peloton workout plan may feel overwhelming at first due to the myriad of classes that are offered, but designing a workout schedule that fits your needs and lifestyle will lead to greater success because your preferences will be 100% met. If you’re seeking ways to kickstart weight loss, the following considerations below could be essential for structuring your program.
Source: AndreyPopov via Canva.com5
Area of Focus
Whether you are just beginning to work out or if you’ve been working out for years, everyone has a specific goal in mind when exercising. Understanding your goals, whether they pertain to overall health, weight loss, or transforming your legs like those showcased in Peloton before and after images, is crucial for determining your workout frequency and content.
Choosing Classes
Because there is such a wide variety of classes, knowing your area of focus can lead you to the ones that will benefit you the most. Peloton excels in crafting content tailored both for beginners and advanced users.
The Peloton app allows riders to filter content by:
- Class length
- Instructor
- Music
- Class Type
- With Weights or Without Weights
When to Workout
Once you’ve decided on classes that suit your goals, utilizing the Peloton scheduling app can keep you organized and accountable. Scheduling is available two weeks in advance and includes features such as alerts, reminders, and the option to invite friends.
A Plan for Recovery
Working out without rest or recovery can lead to burnout and injuries. Instead of waiting until you are overly fatigued to take a rest day and risk falling out of your routine, consider scheduling recovery days. These do not need to be complete days off; active recovery is a smart way to let your body rest while still getting in movement and burning calories.
Studies show that participating in the active recovery of the fatigued muscle group can lead to faster recovery of those muscles.6 So add in a walk or slower-paced cycling session for days that don’t include more intense workouts.
Peloton Diet Plan for Weight Loss & Toning
One of the most important things you can do when setting up a workout plan with Peloton is to ensure you have a diet plan to accompany all the exercise. Engaging in cycling for one hour daily for weight loss or toning without adjusting your diet can lead to frustration and wasted efforts. One of the primary rules for weight loss emphasizes the importance of maintaining a calorie deficit to effectively “melt” away fat.
The below sample diet plan is based on a 2000-calorie diet, which will put most people at a deficit and result in weight loss. The following day’s plan also incorporates approximately 1 gram of protein per pound of body weight, aiding in satiety and muscle hardening.
Breakfast
- 1 Cup Greek Yogurt
- Calories = 338
- Protein = 17
- 1 Cup of Blueberries and Raspberries
- Calories = 48
- Protein = 0
- Egg White and Veggie Omelet
- Calories = 140
- Protein = 26
- Black Coffee
- Calories = 0
- Protein = 0
Snack
- Banana
- Calories = 105
- Protein = 0
- 2 Tablespoons of Peanut Butter
- Calories = 188
- Protein = 8
Lunch
- Grilled Chicken Sandwich
- Calories = 310
- Protein = 29
- Baked Sweet Potato Fries
- Calories = 140
- Protein = 2
Snack
- Protein Shake
- Calories = 190
- Protein = 24
Dinner
- Shrimp and Salmon Salad
- Calories = 496
- Protein = 47
Total Calories= 1955
Total Protein= 153
Figuring out your TDEE, or total daily energy expenditure is key in figuring out how many calories you need to consume per day to lose weight. This body weight planner can estimate your TDEE and, from there, you can determine how much of a calorie deficit you’d like to achieve to lose weight.7
Peloton Protocol to Burn 27 Pounds in Just 6 Months
To burn 27 pounds in 6 months, the above subject just needs to combine the diet of a 250 calorie deficit per day along with the week 4 workout plan, which burns 2,600 calories per week. Sticking to this simple routine allows for two active rest days per week along with a significant calorie allowance for meals, which should keep them satisfied, and they can still expect to lose just over a pound a week — and belly juice can expedite this process too.
If you’re aiming for a Peloton before and after transformation within 30, 45, or 80 days, you might want to consider either increasing your calorie deficit or extending your rides to achieve quicker weight loss results aligned with your timeframe. If you have a bit more weight to lose, a loss of 2 pounds per week is possible and you could burn those 27 pounds in only 3 months.
Scheduling workouts can be a great tool for success. Starting with a weekly plan can get you used to the idea, but if you have a short-term goal coming up or a window of two or three months without a special event, it may be a great time to work in a month-long routine to see your progress. A peloton workout plan can be as simple or detailed as you want, but in either case, you may find it is the perfect way to achieve a transformation.
Frequently Asked Question
Is a Workout Plan With Peloton Right for Me?
Anyone with the goal to lose weight or toning up can benefit from a Peloton workout regimen. Both beginners embarking on their fitness journey and individuals with advanced skills can attain a successful stationary bike weight loss before and after story by establishing a consistent schedule, maintaining a calorie deficit, and staying committed to their regimen.
References
1Team Peloton. (2021, March 9). Power Zone Training on the Bike: Everything You Need to Know. The Output | Peloton. Retrieved September 7, 2022, from <https://blog.onepeloton.com/power-zone-training/>
2Maridav. Canva. Accessed 11 April 2023. <https://www.canva.com/photos/MAE1EepUhG4-home-cycle-workout-asian-fit-athlete-woman-training-on-stationary-bike-doing-online-cycling-exercise-class-biking-during-livestream-on-screen-/>
3Hagberg, L. A., Lindahl, B., Nyberg, L., & Hellenius, M. L. (2009, October). Importance of enjoyment when promoting physical exercise. PubMed. Retrieved September 8, 2022, from <https://pubmed.ncbi.nlm.nih.gov/18694433/>
4Harvard Health Publishing. (2022). Calories burned in 30 minutes of leisure and routine activities. Harvard Health. Retrieved September 8, 2022, from <https://medlineplus.gov/ency/patientinstructions/000807.htm>
5AndreyPopov. Canva. Accessed 11 April 2023. <https://www.canva.com/photos/MAEXOm9cuQY-online-laptop-home-fitness-workout/>
6Mika, A., Oleksky, L., Kielnar, R., Wodka-Natkaniec, E., Twardowska, M., Kaminski, K., & Malek, Z. (2016, October 5). Comparison of Two Different Modes of Active Recovery on Muscles Performance after Fatiguing Exercise in Mountain Canoeist and Football Players. NCBI. Retrieved September 8, 2022, from <https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights>
7U.S. Department of Health and Human Services. (n.d.). Body Weight Planner | NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved August 29, 2022, from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5051742/>