Having a workout plan is important to help beginners achieve their fitness goals. Peloton workouts can be a great way to get fit, but they can be confusing and sometimes difficult for beginners. This article provides a Peloton Workout Plan for Beginners that is simple, straightforward, and easy to follow.
We’ll start with defining what a Peloton Workout is and who they are for. Then, we’ll provide a beginner-friendly Peloton workout routine that you can start using today. Let’s get started!
Table of Contents
What is a Peloton Workout?
A Peloton Workout is a high-intensity, cycling-based workout that can be done at home with a Peloton bike. Peloton workouts are for people of all fitness levels and can be customized to fit your needs.
Mainly done by cyclists, a Peloton Workout is an endurance workout that helps with strength, speed, and power. It usually includes a warm-up, the main set of exercises such as intervals or hill repeats, and a cool down.
Peloton Workouts are done in order to improve your cardiovascular health, increase muscle mass, and reduce body fat. These workouts are also great for improving your endurance, stamina, and cycling performance.
A Peloton Workout is not for everyone, however. If you are pregnant, have a pre-existing medical condition, or are new to working out, it is best to consult with your doctor before starting a Peloton Workout.
Cyclists generally see the best results from Peloton Workouts, but that doesn’t mean that you can’t get a great workout if you’re not a cyclist. You can still see some amazing results by following this beginner Peloton Workout Plan.
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Who are Peloton Workouts for?
Peloton Workouts are mainly done by cyclists preparing for races such as Tour de France, Giro d’Italia, and Vuelta an Espana. However, that doesn’t mean that they are only for cyclists. Peloton Workouts are for people of all fitness levels who want to get fit and healthy. Peloton workouts can be customized to fit your needs, so you can make them as challenging or easy as you want.
Peloton Workouts are also great for people who are new to working out. If you are pregnant, have a pre-existing medical condition, or are new to working out, it is best to consult with your doctor before starting a Peloton Workout.
People who aspire to enhance their cycling performance or have general fitness goals can get great results from doing Peloton Workouts. With the right guidance, Peloton workouts can help you achieve your desired physique.
A Peloton Workout is also a great choice for people who want to work out at home. With a Peloton bike or a Road Bike that can be installed on a bike trainer, you can do a high-intensity cycling workout in the comfort of your own home.
Triathletes and marathon runners can also use Peloton Workouts to improve their cycling performance and cross-training. This beginner Peloton Workout Plan can also be used by these athletes to improve their overall fitness.
Peloton Workouts can also be highly beneficial for people who are overweight or obese. Peloton workouts burn a high number of calories in a short amount of time, making them a great option for people who are looking to lose weight.
If you are looking for a challenging and efficient workout that can be done at home, a Peloton Workout is a great choice for you since they are for people of all fitness levels.
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A Peloton Workout for beginners
Beginners who are only starting their fitness or cycling journey will need a proper peloton workout in order to properly, and safely, start their routine. Peloton has many great cycling workouts for all levels of fitness, but newbies should always start with an easier workout to avoid any injuries and get comfortable on the bike first.
This beginner peloton workout plan is composed of a few simple exercises that are easy to follow and will help you get in shape without putting too much stress on your body.
The beginner Peloton workout plan is composed of the following exercises:
First Round
- Warm up for 5 minutes at a light pace – This can be done by slowly pedaling while watching your favorite show or podcast. Always keep in mind to also focus on breathing and stretching during your warm-up. Failing to do proper breathing can lead to discomfort or pain during your workout.
- 30 seconds of easy pedaling – This can be done as a recovery ride after your warm-up. This will also help loosen up your muscles before the workout begins.
- 1 minute of moderate pedaling – It is important to do proper pedaling. The best way to pedal is by pushing down on the pedals with your feet, then pulling up on the pedals with your knees (If you’re using cleats). This will help engage your glutes and hamstrings which will be used during the workout.
- 30 seconds of hard pedaling – Hard pedaling can be done in various ways. One way is sprinting. To sprint on a bike, start by accelerating gradually, then pedal as fast as you can while riding off-saddle. This is a pedaling technique that you can mostly see done by professional cyclists.
- 1 minute of easy pedaling – This will help cool down your body and slow your heart rate down.
Always remember to hydrate before, during, and after your workout. It is also important to eat a light snack or meal within an hour after finishing your workout. This will help refuel your body and prevent any muscle soreness the
Second Round
Repeat the exercises from the first round, but increase the time to twice compared to the first round for each exercise.
- 1 minute of easy pedaling – This can be done as a recovery ride after your warm-up. This will also help loosen up your muscles before the workout begins.
- 2 minutes of moderate pedaling – It is important to do proper pedaling. The best way to pedal is by pushing down on the pedals with your feet, then pulling up on the pedals with your knees (If you’re using cleats). This will help engage your glutes and hamstrings which will be used during the workout.
- 1 minute of hard pedaling – Hard pedaling can be done in various ways. One way is sprinting. To sprint on a bike, start by accelerating gradually, then pedal as fast as you can while riding off-saddle. This is a pedaling technique that you can mostly see done by professional cyclists.
- 2 minutes of easy pedaling – This will help cool down your body and slow your heart rate down.
After this round, take a brief rest and then move on to the third round.
Third Round
Now it’s time to shake things up and add new exercises to the mix.
- 1 minute of easy pedaling – This can be done as a recovery ride after your warm-up. This will also help loosen up your muscles before the workout begins.
- 2 minutes of moderate pedaling – It is important to do proper pedaling. The best way to pedal is by pushing down on the pedals with your feet, then pulling up on the pedals with your knees (If you’re using cleats). This will help engage your glutes and hamstrings which will be used during the workout.
- 1 minute of aero sprinting – Aero sprinting is a type of printing that is done while in the aero position. This is a more advanced pedaling technique that can be done by leaning forward on the bike and keeping your back flat. To do this, you’ll need to make sure to stay off-saddle.
- 2 minutes of hard pedaling – Hard pedaling can be done in various ways. One way is sprinting. To sprint on a bike, start by accelerating gradually, then pedal as fast as you can while riding off-saddle. This is a pedaling technique that you can mostly see done by professional cyclists.
- 2 minutes of easy pedaling – This will help cool down your body and slow your heart rate down.
After this round, take a brief rest and then move on to the closing workout.
Closing Workout
This will properly end your peloton workout and will also help you cool down. This usually involves core exercises.
- Ab crunches – This can be done in a variety of ways, but the most common way to do them is by lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, then curl your torso up towards your pelvis.
- Hip raises – This can also be done in a variety of ways, but the most common way to do them is by lying flat on your back with your feet flat on the ground and shoulder-width apart. Place your hands by your sides, then lift your hips and glutes off the ground. Hold for two seconds, then slowly lower them back down.
- Russian twists – This is a core exercise that can be done in a variety of ways, but the most common way to do them is by sitting on the ground with your knees bent and your feet together. Lean back slightly, then twist your torso to the right, then to the left. Keep your back straight throughout the entire exercise.
- 1 minute of elbow plank – This is an isometric core exercise that can be done in a variety of ways, but the most common way to do it is by getting into a plank position with your elbows and forearms on the ground. Keep your back straight and hold for 30-60 seconds.
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