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Peloton Bike Bootcamps: What You Need to Know

Peloton launched bootcamps on the bike on September 15, 2020. You can find them in its own section, “Bike Bootcamp.”

These bootcamp classes no longer count towards rides but are their own category. Typically, a couple of classes drop each week and you can take them as live, on-demand, or encore classes.

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What are Peloton Bike Bootcamp Classes?

In a Peloton bootcamp class, you alternate your time on and off the equipment. You start on the bike or treadmillthen move onto the floor for strength training at least one time, sometimes more. 

If you’re familiar with CrossFit or Orange Theory, you may know many of these moves.

Tread users already had Peloton bootcamp classes. For years, Peloton members who didn’t have a treadmill often substituted their bikes or even ellipticals for the treadmill sequences. 

While this sounds easy, it was less than ideal. If you’re using the bike, this requires you to start your exercise on the bike, wear your spin shoes, hop off the bike, quickly change into sneakers to do the floor work, and then go back onto the bike to finish the workout. 

But with the introduction of Peloton classes designed specifically for the bike, these moves become seamless. The instructors even give you transition time built into the class to change out your shoes.

Why Should You Add Bootcamp Classes to Your Workout Routine?

While cardio exercise is great for the heart, strength training builds muscle. Plus, weight training improves your metabolism, which helps you to burn more calories throughout the day. To really lose weight, you need a combination of both cardio and strength training workouts.

If you’re interested in becoming a certified personal trainer, follow my journey, and sign up for ISSA here.

Benefits of Peloton Bike Bootcamps

While cardio workouts are great for the heart, strength training builds muscle. Regular weight training also improves your metabolism, which helps you to burn more calories throughout the day. To really lose weight, you need a combination of cardio and strength training workouts

weight training in front of a peloton bike

​Benefits of Peloton Bike Bootcamps include: 

  • Cardiovascular Health: Cycling is a great form of aerobic exercise which is good for your heart
  • Strength Training: essential as you age for improving bone health, weight loss, fighting disease, and reducing the risk of injury
  • Variety: good to change things up on the bike and vary class types
  • Efficiency: targets different muscles in a short amount of time

Peloton motivates me like no other workoutConsistently adding bootcamp workouts to my fitness routine might be the golden ticket for me to finally drop those last few pounds and help maintain muscle as I age.

Peloton Bike Bootcamp Instructors

Cody Rigsby, Jess Sims, Robin Arzon, Tunde Oyeneyin, and most recently Callie Gullickson teach the bootcamp classes. 

For more information about the Peloton instructors, check out this blog post, with some surprising facts about each of them.

How Long is a Peloton Bike Bootcamp Class? 

Peloton bike bootcamp classes are 30-minutes, 45-minutes, or 60-minutes in duration. The only instructor who teaches the hour class is Jess Sims. 

These classes are high-intensity interval training and intense. You don’t want to stack them into your schedule.

Getting Started: Tips for Beginners

The most important thing to remember when starting bootcamp classes is that you have enough space. You need room to lay down a mat and be able to properly do your strength workouts without compromising form or safety. 

You don’t have much time to transition to the floor, usually only a minute, so it’s best to keep your space organized, with a mat and set of weights nearby.

Take the time to properly warm up and cool down after these workouts, and listen to your body. Make modifications as needed depending on your fitness level. 

​You’ll also need the proper equipment, discussed below.

nike metcon athletic shoes on workout mat near dumbbells

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What Equipment Do You Need for a Bike Bootcamp?


Any spin bike will do, even those not manufactured by Peloton. You can stream the classes through your smart TV, phone, iPad, computer, or the Peloton Guide. 

Bike Plus

The newer Peloton Bike + features a swivel screen and automated resistance. It’s no coincidence that Peloton announced the new bootcamp classes the same week as the this bike, as the Bike Plus seems designed with these classes in mind.

Original Peloton Bike

I used to start the class on my bike and a computer at the same time (and then delete the duplicate) but then, I got The Pivot, which enables you to swivel your bike’s touchscreen around 360 degrees. I exclusively use this method now.  

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Some classes require only your bodyweight. Others require a range of moderate to heavy weights.

Unless you’re completely new to strength training, you’re not going to use the 1-3 pound weights you normally use on the bike. 

How to Tell if You’re Using the Right-Sized Weights

In a Facebook Live (linked below), Cody Rigsby, Jess Sims, and Robin Arzon emphasized form over everything else, meaning there is no one-size-fits-all weight. Use whatever weight is appropriate for you but always try for something heavier than you think you can lift. 

It’s trial and error but here are some helpful tips to determine if the weight is appropriate for you:

  • Are you struggling at the end of the set? If yes, that’s good because the weight is probably right for you.
  • Are you struggling the entire time? If yes, the weight is too heavy and is affecting your form.
  • Can you do over 15 reps in 45 seconds? If yes, you need heavier weights.

What type of weights you use depends upon your strength levels and experience.  

Weights for Lower Body Workouts

For the lower body moves, Cody and Jess suggest a minimum of 20 to 30 pounds. 

Weights for Upper Body Workouts

Cody and Jess recommend starting with a minimum of 15 pounds for your arms and 20 lbs for your shoulders. 

*You can lift heavier weights using your lower body.


Place any yoga or workout mat next to your bike. You can also use squares like these but always make sure your mat has enough padding to cushion your knees.

You need enough room to squat, plank, and raise your arms and legs side to side and up and down.

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Cycling Shoes

Since day one, I’ve been riding with SPD shoes. If you want to do this too, you need to change out the pedals. You can find out more about that here in this blog post entitled Peloton 101: Everything You Wanted to Know About Peloton (But Were Afraid to Ask)

I prefer them because they’re easier to unclip than Peloton shoes.

It’s possible since the cleats of SPD shoes are recessed, unlike the Look Delta cleats, that you could do the bootcamp workouts without changing your shoes at all.

Athletic Shoes

I grew up in New York where we called our athletic shoes sneakers. Now, living in the Midwest, they’re tennis shoes. Whether you call them sneakers, tennis shoes, running shoes, or trainers, you’ll want to have a comfortable pair beside you.

​I wear I wear Metcons for my strength training workouts. I like the flatness and stability of the heels.

Slip-on shoes would make the transition even easier. 

Heart Rate Monitor

I use my Apple Watch as my heart rate monitor for all my Peloton workouts. The watch is easy to pair and I never lose connectivity as I did with some other brands. While a heart rate monitor is not essential, I find it helpful to gauge my effort and to make sure I keep my heart rate monitor in a safe zone.

Water Bottle

​Don’t underestimate the importance of hydration. I always add electrolytes to my water bottle.  

How Often Should You Take the Peloton Bike Bootcamp Classes?

This type of workout is hard. The combination of strength and cardio is great for you but also taxing on your body. 

If you’re new to strength training, expect soreness and ease yourself into these classes. 

Start with the beginner classes and then do the 30-minute sessions for a while. Cody recommended doing these classes 2-3 times per week and Jess recommended 2-5 times per week. 

The good news is there are so many different types of workouts to choose from, you don’t have to rely on the bootcamp classes to get good results. 

Try out more of the strength training classes, including barre and Pilates to truly vary your workout.

Remember to allow your body time to recover.

Helpful Bootcamp Terms to Know

AMRAP: acronym for as many rounds (or reps) as possible. As you improve, you’ll be able to do more of the given exercises in a set. 

Arnold Press: a shoulder press named after Arnold Schwarzenegger 

Burpees: a stand into a squat into a plank, back into a squat, and upright into a stand

EMOM: acronym for every minute on the minute. You must complete a set of exercises in that minute, after which you move on to the next set, so you’re working for your rest time. The slower you move, the less rest you have. Jess Sims was quoted here in this article explaining it in more detail.

Froggers: a plank into a squat where you propel yourself forward and back

Single Leg Deadlift: requires balance to move one leg back behind you while moving into a neutral, flat back and lowering weights to the floor

Snatch: with a wide hip stance using your lower body to give you power to lift a weight over your head in one movement.

Thruster: squat that moves into a shoulder press

Final Thoughts

When you’re short on time and you want to do both strength and cardio, I recommend bootcamp classes. 

And every time I take one, I think it was so much fun and the time flew by. 

I recently got a rowing machine and started taking rowing bootcamps. I find 30-minute workouts on the rower exhausting but when it helps to break up the time on the the mat. 

I have a treadmill too but my setup doesn’t lend itself well to bootcamp classes, but when I have tried them, I’ve enjoyed them. 

Have you tried any Peloton bootcamp classes? Share your thoughts below.

Pin for later!

woman planking mat

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Friday 18th of September 2020

I cannot wait for more boot camp classes! I am a spin instructor and group fitness instructor and it’s my favorite format. I usually take and teach 45-60 min classes. I did Jess Sim’s 45 min bike boot camp today. It was good! My main criticism is that I wish there was more variety in the movements. Jess did side lunges with bicep curl, then Romanian deadlifts, then pushups. I would have definitely thrown some burpee mountain climbers in there or some renegade rows instead of pushups! I guess they are working on simple full body exercises to ease people into it. It is so much fun.


Sunday 20th of September 2020

I think you're right and they're easing everyone in. In their FB live, they said they'll have live classes soon. I actually hate push-ups so I hope there's more variety too :-) I'm really hoping this gets me back into more consistent strength training. My body needs it. And barre classes start tomorrow. Can't wait!

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