Best Peloton Workouts + Classes (Free Printable Calendar!)
Last Updated: December 13, 2025
Planning your Peloton workouts ahead of time? Game changer. Trust me, there’s nothing quite like having a plan to keep you consistent, motivated, and on track to hit your goals. Life gets busy (hello, we’ve all been there!), but a weekly workout plan makes it so much easier to stick to your exercise routine. That’s exactly why I created this free printable workout calendar—to take the guesswork out of your schedule, keep you laser-focused, and maybe even help you smash a new PR. It’s truly the best way to plan your Peloton workouts and make the most of your Peloton bike, all from the comfort of your own home.
Ever since I first clipped into my Peloton bike back in 2020, it’s been my happy place. Whether I’m powering through a bootcamp class or hitting strength training goals, the Peloton platform has completely transformed how I approach my fitness. If you’re ready to elevate your exercise routine and see real, lasting results, a solid plan is where it all begins. This workout calendar is your key to balancing cardio, strength, and stretch while sprinkling in some fun, high-energy challenges—It’s truly the best way to plan your Peloton workout plan and make the most of your entire Peloton experience, all from the comfort of your own home. Let’s make this your strongest, most consistent year yet—one perfectly planned workout at a time.
Build Your Weekly Peloton Workout Plan: Download Your Free Printable!
This isn’t just a calendar—it’s your new secret weapon for achieving your fitness goals! Think of it as your personal roadmap to getting the most out of your Peloton workouts.
Is There a Peloton Printable Workout Schedule?
Yes! I’ve got you covered with a printable Peloton workout schedule. I call it my workout organizer—and it’s perfect if you're starting a fitness challenge or simply want to create your own workout plan. Whether you're tackling your New Year's resolution or just looking to stay more organized, this Peloton workout calendar will help you stay on track.
I've designed a free printable Peloton workout calendar that you can easily download and use to plan and organize your workouts. This will ensure you stay consistent and make the most out of your fitness journey.
The best part? This calendar is fully customizable. Whether you’re tackling 20-minute rides, mixing in total strength workouts, or focusing on flexibility, you can make it work for your schedule and goals! By sticking to a plan, you can push yourself out of your comfort zone and challenge your body in new ways. This is when you’ll start to see the best results in terms of strength, endurance, and overall fitness.
How Can A Printable Workout Calendar Benefit You?
A printable workout calendar can be a game-changer for your fitness journey. If you're the type of person that needs a plan, you'll love this. Here's how it can benefit you:
Stay organized: With a printable calendar, you can visually plan and organize your Peloton workouts. It allows you to see your entire week or month at a glance, making it easier to stay on track and make adjustments as needed. This helps you stay consistent with your workouts, even when life gets hectic, by allowing you to choose a specific day for your most intense workouts or reserve certain days for rest.
Track your progress: Use the calendar to track your workouts and progress over time. This can be a great way to see how far you've come and stay motivated to reach your fitness goals—because there’s nothing better than looking back and seeing how far you’ve come.
Create a balanced workout routine: By using the calendar, you can ensure that you're incorporating a mix of cardio, strength, and flexibility workouts into your routine. This will help you create a well-rounded fitness plan and prevent boredom, ensuring you mix things up so you’re not doing high-intensity workouts three days in a row (trust me, your legs will thank you).
Schedule rest days: Rest days are just as important as workout days. With the calendar, you can schedule rest days for recovery and ensure that you're giving your body the time it needs to rest and repair. It also can help you plan out active recovery days, which is nearly as important as working out, especially if you're doing strength training exercises.
Set reminders: The calendar can serve as a visual reminder of your upcoming workouts.
How To Plan Your Peloton Workouts
Planning your Peloton workouts is essential for staying consistent and reaching your specific goals. Here are some steps to help you effectively plan your Peloton workouts and build the right exercise routines:
Set your fitness goals: Determine what you want to achieve with your Peloton workouts. Whether it's weight loss, building full body strength, improving endurance, or increasing muscle mass, having clear goals will guide your workout planning. If your goal is a long run, you might want to focus on building stamina with endurance-based rides and longer cardio workouts. For those aiming to increase muscle mass or focus on full-body strength, strength training with full-body workouts can be effective. When planning your weekly plans, think about which areas of your body you'd like to target. Do you want to focus on your lower body, your entire body, or strength training? If you’re doing strength classes, I always recommend starting with bodyweight exercises in your first week. In the second week or perhaps the fourth week, you can dive deeper into classes that help increase muscle mass and challenge other parts of your body. Tailoring your weekly workouts to match your goals will keep you on track and motivated.
Assess your fitness level: Take into account your current fitness level and any specific areas you want to focus on. If you're working on building your upper body strength, include more strength training exercises in your training plan to develop your arms, shoulders, and back.
Create a workout schedule: Decide how many days per week you want to dedicate to Peloton workouts. Consider your other commitments and make sure to include rest days for recovery.
Mix up your workouts: Variety is key to staying motivated and preventing boredom. Incorporate a mix of cardio, strength, and flexibility workouts to create a well-rounded fitness routine.
Explore different class types: Peloton offers a wide range of classes, including indoor cycling, strength training, yoga, and more. Experiment with different class types to find what you enjoy and what challenges you.
Utilize the Peloton schedule: Take advantage of the Peloton schedule feature to plan your workouts in advance. This way, you can reserve your spot in live classes or bookmark on-demand classes that align with your schedule.
Listen to your body: Pay attention to how your body feels and adjust your workouts accordingly. If you need a rest day or want to focus on a specific muscle group, be flexible with your schedule.
Track your progress: Use my Peloton Planner & Workout Tracker or the Peloton app to monitor your progress and see how far you've come. This can be a great motivator and help you stay accountable to your goals.
The Ultimate Guide to Peloton Workouts: 15+ Class Types
Peloton offers a wide variety of classes to cater to different fitness preferences and goals. Here are some of the types of classes you can find on the Peloton platform:
Core Workouts
Indoor Cycling: Peloton is renowned for its indoor cycling classes, which are available in various durations and intensity levels. These classes are led by expert instructors who guide you through challenging rides while providing motivation and music playlists.
Strength Training: Peloton offers a range of strength training classes that target different muscle groups. These classes incorporate bodyweight exercises, dumbbells, resistance bands, and other equipment to help you build strength and tone your body.
Yoga: Peloton's yoga classes are designed to improve flexibility, balance, and mindfulness. Whether you're a beginner or an experienced yogi, you can find classes that suit your skill level and focus on different aspects of yoga practice.
Cardio: If you're looking to get your heart rate up and burn calories, Peloton's cardio workouts are a great option. These classes include high-intensity interval training (HIIT), dance cardio, and other cardio-focused workouts to get your blood pumping.
Meditation: Peloton recognizes the importance of mental well-being and offers meditation classes to help you relax, reduce stress, and improve mindfulness. These classes are led by experienced instructors who guide you through various meditation techniques.
Stretching and Recovery: Peloton's stretching and recovery classes focus on improving flexibility, mobility, and aiding in post-workout recovery. These classes can help prevent injuries, reduce muscle soreness, and improve overall flexibility.
Outdoor Running: Peloton also offers outdoor running classes that you can follow along with using the Peloton app. These classes provide guided audio coaching to help you improve your running technique and endurance.
Advanced & Niche Workouts
Bike Bootcamp: A dynamic hybrid workout combining cycling on the Bike with strength training off the bike. These are excellent for a total body, efficient workout.
Power Zone Training: A highly structured, metric-based cycling program that requires an FTP test to personalize your training zones. It’s ideal for riders focused on improving sustained power and endurance.
Pilates & Barre: These classes are fantastic for low-impact core strength and toning, often requiring minimal to no equipment, or just light weights/resistance bands.
Shadowboxing: A no-equipment required boxing class that provides an excellent full-body cardio workout focused on technique and power.
Adaptive Training: Workouts specifically designed for members with physical disabilities, mobility restrictions, or injuries, ensuring fitness is accessible to all.
Tread Hikes: Meant for the Peloton Tread, these involve high incline and moderate speed, perfect for a challenging, low-impact workout that mimics mountain hiking.
Rowing: Classes designed for the Peloton Row, offering a total-body, low-impact cardio and strength workout. Look for formats like Row Bootcamps and Endurance Rows.
This just scratches the surface of the many classes Peloton offers. Click here for a full list of classes on Peloton's website.
The 5 Best 30-Minute Peloton Workouts for Busy People
Need a quick hit to slot into your busy schedule? Here are my top 5 favorite 30-minute Peloton workouts that maximize your time:
30-Minute HIIT Ride: High-Intensity Interval Training is the most efficient way to spike your heart rate and increase endurance in a short time. Look for instructors like Olivia Amato or Kendall Toole.
30-Minute Full Body Strength: Instead of doing separate splits, a focused 30-minute full body class is perfect for hitting every muscle group without spending an hour in the gym. Try a class with Sam Yo or Ben Alldis.
30-Minute Bike Bootcamp: Get your cardio and strength done simultaneously! Half is spent riding hard, the other half is on the floor lifting.
30-Minute Power Zone Max Ride: If you have done your FTP test, a Power Zone Max ride pushes your limits in Zones 4 and 5, leading to massive fitness gains with minimal time waste.
30-Minute Tread Hike: A low-impact, high-intensity workout that focuses on inclines. This is a great alternative to running when your legs need a break but you still want to work up a sweat.
Peloton Instructors by Workout Style: Who to Ride With
Peloton instructors are the heart and soul of the platform. They’re motivational, funny, and often exactly the push you need to finish that last interval (or survive a tough climb). Over time, I’ve found a few favorites for specific workouts—and trust me, there’s someone for everyone!
To help you choose, here are some instructors grouped by their specialty and style:
For High-Energy and Motivation: Alex Toussaint is perfect for 20-45 minute bike rides when you need high energy. His Hip Hop Rides and Bike Bootcamps are legendary (look out for famous #Tunde and Alex Stacks for maximum intensity). Similarly, Cody Rigsby is your guy if you want a ride that will have you laughing while sweating; he brings the pop culture drama and a ton of fun to every class (XOXO, Cody Rides are a must-try).
For Strength Training and Technique: Callie Gullickson is superb for technical, form-focused strength training, especially Upper Body work. Her strength classes feel like having a personal trainer right in your living room. Jess Sims delivers highly effective strength training and is famous for her challenging Saturday 60 Bootcamps and Flash 15 Strength classes. Jess has this great balance of being tough but supportive, making her perfect for those days when you need to reset.
For Endurance and Metrics: Matt Wilpers specializes in Power Zone Training (PZ) and expert-level running form and endurance.
For Low-Impact and Core: Emma Lovewell is fantastic for Low-Impact Rides, deep core work, and Pilates classes, offering a great balance of tough and supportive. Don’t underestimate her—Emma’s Pilates classes will work muscles you didn’t even know you had.
For Special Focus & Inspiration: Robin Arzón is an inspiration known for her highly motivational Discipline Rides and also teaches Prenatal and Postnatal workouts.
Honestly, I seem to pick instructors based on the type of class rather than having an overall favorite instructor. With new instructors joining regularly, it’s worth spending some time exploring the app to find who resonates with you.
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General Peloton Workout Tips
Switch it up: Don’t be afraid to try new classes or explore different instructors. Variety keeps things fresh!
Join a challenge: Peloton challenges are a fun way to stay motivated and push yourself.
Celebrate rest days: Seriously, they’re just as important as workout days.\
Check in with yourself: Reflect on how you’re feeling and adjust your schedule as needed.
Frequently Asked Questions
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Power Zones are a training method that uses seven personalized levels of exertion, or "zones," to guide your workout. They are based on your Functional Threshold Power (FTP), which is the highest output you can consistently maintain for about an hour.
Why they matter for planning: Power Zone training is the easiest way to structure your training scientifically. Instead of just riding hard, you focus on specific zones to target different goals:
Zones 2/3 (Endurance/Tempo): Builds your aerobic base and stamina for longer rides.
Zones 4/5 (Threshold/VO2 Max): Increases your speed and ability to tolerate high effort.
Including a mix of different Power Zone classes in your weekly schedule (especially the Endurance and Threshold power zone rides) ensures you are always training with purpose, not just cycling to sweat.
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Tabata rides are a form of High-Intensity Interval Training (HIIT) that follows a strict 2:1 work-to-rest ratio—specifically, 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times (a single 4-minute set).
These are incredibly intense solid workouts focused on anaerobic fitness. Because of their high intensity, trainers typically recommend limiting Tabata workouts to no more than two to three times per week, and always ensure you have a minimum of 24 hours of rest (or low-impact recovery) in between Tabata sessions. Use your printable calendar to plan these carefully to avoid burnout!
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Yes, absolutely! Low impact rides are specifically designed to keep you in the saddle (no out-of-saddle efforts) and in a lower heart rate zone. They are ideal for active recovery because they boost blood flow to flush out tired muscles without adding significant strain.
Scenic rides can also be used for recovery, especially the "Just Ride" modes or the guided rides where you manually control the effort. If you keep the resistance and cadence low and focus on Zone 2/3 effort, a scenic ride offers a great mental break and gentle cardio, making it a perfect tool to fill in your recovery spots on the calendar.
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Peloton excels at creating fun workouts driven by great playlists!
Music-Focused Rides: Look for classes filtered by music type, or try Cody Rigsby’s classes (XOXO, Cody Rides), which blend pop culture with dancing on the bike. Jess King's Experience rides are also high on theatrics and unique music themes.
Live DJ Rides: Search for "Live DJ" in the class filter. These are often high-energy rides where an instructor and a DJ work together, giving you a completely unique and highly motivating live dj experience.
5. Which classes does Rebecca Kennedy specialize in, and what is her teaching style?
Rebecca Kennedy is a popular Peloton instructor known for her positive, empowering, and challenging approach. While she sometimes appears on the Bike, her primary focus is on Tread and Strength classes.
Specialties: She is a powerhouse in Bootcamp (combining running/riding with strength training) and her dedicated floor Strength classes (including her popular 5-Day Express program).
Teaching Style: She brings a background in dance, gymnastics, and track & field, focusing on full-body awareness and using motivating cues to empower you. If you need a great cross training tread workout, look her up!
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This is a key distinction for Peloton owners versus App users:
Peloton All-Access Membership: This is required if you own a Bike, Bike+, Tread, or Row. It provides unlimited access for your entire household (multiple profiles) to all classes, plus essential features like real-time performance tracking (output, resistance, cadence) and viewing your metrics on the device's touchscreen.
App Membership (App One/App+): This is for users without Peloton hardware (or those who want to take classes off-device). It is a single-user membership and does not allow you to track performance metrics on the equipment's screen. However, App+ provides unlimited access to the entire Peloton content library (excluding scenic rides and Lanebreak). You can still access classes on a spin bike or outdoor bike using the App on your phone/tablet.
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Using a heart rate monitor is the easiest way to personalize your intensity beyond just Power Zones. Your heart rate zones (HRZs) are based on a percentage of your maximum heart rate (MHR).
How to Use HRZs:
Zone 2 (65–75% MHR): Ideal for base endurance, recovery, and fat burn. Excellent for a light weekly dose of fitness.
Zone 4 (85–95% MHR): For high-intensity efforts, improving speed, and pushing your threshold.
Connection: You can connect most Bluetooth-enabled heart rate monitor devices (like the Peloton Band or chest straps) to the Bike's touchscreen or the Peloton App to see your zone in real-time. This helps you ensure you are truly recovering on your rest days and pushing hard on your high-intensity days, aligning perfectly with your printable calendar plan.
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Cross training refers to combining different forms of exercise to work various muscle groups and prevent burnout. The cross training row (Row classes) provides a fantastic, low-impact, total-body complement to cycling or running.
Rowing engages nine major muscle groups (60% legs, 20% core, 20% upper body), making it an effective alternative to strength workouts or a great cardio day when your legs need a break from high-impact activities. You can plan cross training row sessions 2-3 times a week to ensure you get a solid workout that targets muscles the bike doesn't focus on.
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Yes, absolutely! The Peloton app membership is designed for this.
You can stream all the cycling classes to your phone, tablet, or smart TV while riding any non-Peloton spin bike. You simply match the instructor's resistance and cadence cues to the feeling on your bike.
For your outdoor bike rides, the App offers Outdoor Running and Outdoor Cycling classes led by instructors like Rad Lopez or Becs Gentry. These classes provide audio coaching for intervals, climbs, and endurance training, making your outside miles structured and purposeful.
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The search bar is your best tool for navigating the vast Peloton content library. Instead of endless scrolling, try these filters:
Instructor: Type in an instructor's name like Rad Lopez or Becs Gentry to see all their available classes.
Duration/Type: Combine terms like "30 min power zone workout" or "20-minute glute" to filter immediately.
Theme: Search for specific music themes, such as "90s Hip Hop" or "Live DJ."
Level: Use "advanced beginner" or "advanced" to find classes appropriate for your current fitness level.
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Yes! I’ve got you covered with a printable Peloton workout schedule. I call it my workout organizer—and it’s perfect if you're starting a fitness challenge or simply want to create your own workout plan. Whether you're tackling your New Year's resolution or just looking to stay more organized, this Peloton workout calendar will help you stay on track.
I've designed a free printable Peloton workout calendar that you can easily download and use to plan and organize your workouts. This will ensure you stay consistent and make the most out of your fitness journey. Download the calendar here: Peloton Workout Calendar
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A printable workout calendar can be a game-changer for your fitness journey. If you're the type of person that needs a plan, you'll love this. Here's how it can benefit you:
1. Stay organized: With a printable calendar, you can visually plan and organize your Peloton workouts. It allows you to see your entire week or month at a glance, making it easier to stay on track and make adjustments as needed.
2. Track your progress: Use the calendar to track your workouts and progress over time. This can be a great way to see how far you've come and stay motivated to reach your fitness goals.
3. Create a balanced workout routine: By using the calendar, you can ensure that you're incorporating a mix of cardio, strength, and flexibility workouts into your routine. This will help you create a well-rounded fitness plan and prevent boredom.
4. Schedule rest days: Rest days are just as important as workout days. With the calendar, you can schedule rest days for recovery and ensure that you're giving your body the time it needs to rest and repair.
5. Set reminders: The calendar can serve as a visual reminder of your upcoming workouts.
It also can help you plan out active recovery days, which is nearly as important as working out, especially if you're doing strength training exercises.
I’d love to hear how you’re using this calendar! Are you sticking to a set plan, or mixing things up as you go? Drop a comment below and share your favorite Peloton classes, instructors, or tips.
Ready to ride? Download your free printable Peloton workout calendar!
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Hi, I’m Jen!
Hi, I’m Jen, your perpetually optimistic, fun-loving, witty friend. When I’m not working at The Marketing Greenhouse, you can find me gardening in the sun, playing games with my kids or creating content that inspires people to try new things and be the best version of themselves.
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