Transform Your Body in Just 30 Days with Peloton Bike Bootcamp [Insider's Guide]

Peloton has always used High-Intensity Interval training (HIIT) as a part of its Bootcamp workouts. It was only on the tread and those who had a tread could enjoy the full benefits of a Peloton Bootcamp. The workout can now be done on the bike, something that most people don’t know. There are also Peloton bike Bootcamp workouts.

In the beginning, this was only offered as a combination of strength and running in Tread Bootcamps. However, in the fall Peloton introduced Bike Bootcampsin conjunction with their Tread Bootcamp offerings.

Is the Peloton treadmill Bootcamp any different from the Peloton bike Bootcamp? It is not. With the bike Bootcamp, the only thing you will be doing is replacing the tread with the bicycle.

Peloton bike Bootcamp is basically a combination of strength training and cardio on a bike. Let’s talk more about this subject.

Peloton launched a new challenge that focused on bootcamp classes. You will receive a badge-like milestone badge if you complete the challenge of taking at least four Peloton bootcamp courses in a two week period.

My honest opinion

Peloton Bootcamp classes are, in my opinion, the most engaging because they include more than one activity.

You won’t spend more than 15 minutes doing one activity, whether it is strength training or cycling. The 30-minute workouts take 15 minutes. You will split the time between the bike and the floor.

For the longer Bootcamp training, each workout will take you less time. For example, the 60-minute Bootcamp will take you 7-10 minutes on your bike, and the same amount of time on strength.

It is important to make sure you have all your equipment and accessories ready for when you start working out. You can also ensure that your weights are in order and that your shoes are close to the bike so that you can change quickly.

How do you change your shoes between bike Bootcamp classes? The transition is much easier when you are doing tread Bootcamps because you will be using the same shoes. But, it is quite different to cycle on clipless pedals and cleat shoes.

This is a good thing. You have slightly more than a minute to get off your bicycle and change into sports shoes. Cody Rigsby reminds his fans to Turn Down The Resistance Knob before they leave the bike for the ground.

Finally, I love the fact that there are many lengths and intensities of bike Bootcamps. They are therefore suitable for all types of users.

Are Peloton bootcamps worth it?

This is how I felt after my first class. Honestly? Was that what I had been waiting for? They were so much fun. They were great! Yes, I am sore but it’s a good soreness.

You might be curious about the Peloton bootcamp classes. Let me tell you what they are so that you can start taking them. This is my review of the bootcamp classes for Tread and cycle.

Peloton Bootcamp Instructors

Meet the new Peloton instructors

Guess who is teaching the bike Bootcamps on Peloton. Robin Arzon (my favourite), Cody Rigsby and Jess Sims are our most experienced instructors. Tunde Oyeneyin is the newest member of the crew.

Most instructors in Tread teach bootcamp classes, while instructors who are certified as bike instructors teach bootcamp classes for bikers. There is some overlap.

Jess Sims, for example, is a strength and tread instructor. She was also the first instructor to teach bike bootcamp classes.

Olivia Amato is able to teach on both pieces of equipment but she has only taken Tread bootcamp classes so far. Robin Arzon also teaches on the Tread and bike, but seems to only be doing bike bootcamp classes.

There are currently Only four five instructors doing bike bootcamp classes. They are Cody Rigsby and Robin Arzon, Jess Sims and Callie Gullickson. Tunde Oyeneyin is their instructor. (I want Tunde arms!)

These are the best tread accessories.

Frequently Asked Questions

What is a Peloton Bootcamp Class?

Bootcamps combine strength training and cardio in equal amounts. A complete workout that combines strength training and cardio, bootcamps are a one-stop shop. What you do on the ground in your strength training will complement what you do on the tread or bike.

Peloton bikes and other brands can be accessed through the Bootcamp. The Bootcamp is available for unlimited Peloton membership as well as the digital app.

You only need a few dumbbells or kettlebells to lift different weights.

Peloton bike Bootcamps are just like spinning. They vary in intensity, length and focus. They are suitable for all levels of Peloton users and last between 20 and 60 minutes.

What is Peloton Tread bootcamp?

A Peloton Tread bootcamp class is a combination of cardio and strength. If you are using the Peloton App, the cardio portion is completed on the treadmill or Tread of your choice. Next, you’ll do the strength portion on the floor or off the treadmill. You can expect to alternate between strength and cardio in longer Tread bootcamp classes.

What is a Peloton Bike bootcamp class?

Peloton Bike Bootcamp Classes are similar to the Peloton Tread classes. They combine cardio on the bike with strength on the floor. A bike bootcamp can be done on either an older Peloton bike, or the more recent Bike Plus. But, I think the Plus is better for bike bootcamps. Why? You can rotate the screen to view the strength section more easily.

The instructors will allow you to change your shoes during the Peloton Bike bootcamps. The shorter bike bootcamps are the best for you if you don’t like having to get on your bike. There are many 30-minute bike bootcamps. You are only getting on the bike once.

How long are bootcamps?

Peloton offers bootcamps of 30, 45, and 60 minutes. There are some older bootcamps that last 20 minutes, but they’re not available on the tread side. Andy Speer released the last 20-minute bootcamp back in October 2020.

I have some good news. You don’t have to stay in the Bootcamp session for 45 minutes or 60 minutes. Even if you’ve been riding for a while, these sessions are not recommended.

Bootcamp classes are only 20 minutes long. You can choose from low-intensity or high-intensity classes to get the most out of your Bootcamp experience. After a successful fortnight of the workouts you can move to 30-minute workouts, 45-minute workouts, and finally to the 60 minute workout.

For those who are new to strength or spinning, you can begin with low-intensity exercises for each increase in length. You can avoid burnouts and overworking your bones and muscles by taking each step at a given time. You don’t want to hurt while trying to achieve wellness.

Why should I choose a Peloton Bootcamp Class?

Peloton Bike Bootcamp classes

The only way to get cardio workout results is to ride your bike. You can do more than just cycling on your fitness bike. You could also target different muscles and add cross-training to your cardio workouts. Peloton Bootcamps are the answer. You get the benefits of strength training and cycling.

Bike Bootcamps are a great way to increase your happiness. They balance your body and allow for easier pumping of good-natured hormones.

Cardio exercises by themselves may not tone every muscle, but they will strengthen your bones. All of this is possible when strength training is included.

The Peloton bike Bootcamps are my favorite workout on Peloton. Because every second seems to matter, even the minute the instructor takes to change into the cycling shoes. The end of the session will see your heart rate rise and you will be amazed at how many calories you have burned.

What format is the Peloton Bike or Tread Bootcamp?

Each class is divided into segments or workouts. The class will begin with a warmup on your bike or tread. Next, you’ll start your first workout. The duration of each workout varies depending on how long it is. Bike bootcamps have fewer transitions between bike and floor than tread bootcamps, so each segment of a workout is slightly longer.

*Peloton’s bootcamps have been following the same format since the fall 2020. They alternate between 7-15 minute intervals on the floor/bike/tread. You’ll be able to see older bootcamps if you look closely. Some are all cardio followed with all strength.

What does it take to convert from the Bike To Floor for Peloton Bike Bootcamps?

You don’t have to worry if you are wondering how you can do the floor in cycling shoes. You will be required to change your shoes every class. Peloton’s Bike Bootcamp classes allow you to change from Bike (and back) to Floor (and forward), and the instructor will give you time to change your footwear - and they even do it on camera. While some instructors may do the shoe changes faster than others, all instructors take the time to change your shoes. As we mentioned above, Bike Bootcamps are more efficient than Tread Bootcamps in terms of transitions.

Are weights required for Peloton bootcamp classes?

Both the Tread and Bike bootcamps offer both dumbbell classes and bodyweight options. At the time of publication, there were 69 tread bootcamps which are bodyweight and 12 bike bootcamps which are bodyweight.

Do you want to know what weights you should use for Peloton bike Bootcamps. You will need weights that provide endurance and strength training. Don’t let your 1-3 pound weights on your Peloton bike fool you, invest in a new set. It will make Bootcamp training more enjoyable.

Jess Sims, one the Bootcamp trainers recommends that you use medium- to high-impact weights. Peloton Bootcamps, which are high-intensity interval trainings, can be very intense.

If you have multiple sets, you can choose weights between 10, 15, and 20 pounds. You will find a pair of dumbbells in the store, regardless of what the instructor asks. You can order a pair from Amazon.

What is the weight of a Peloton bootcamp?

Instructors will recommend that you use one or more of these dumbbells in strength classes.

  • Light
  • Medium
  • heavy

I’ve yet to hear an instructor_qualify_what weight a dumbbell would be to count as light, medium of heavy. This is what I found out from my first bike bootcamp class: You need something heavier than the one-, two, or three-pound dumbbells on your back.

Here’s how I organized my Peloton bootcamp weighs. My light weights range from five to eight pounds, while my medium and heavy weights average around 10 pounds. As I practice this more, I feel stronger. To add to my Peloton bootcamp set, I have already purchased 12 pound and15 pound weights.

Mats and sneakers

You will also need a mat to help you balance your bootcamp weights. Because strength training involves a lot of being on the ground.

If you have sensitive knees, you might also need a towel. Both my Tread and bike bootcamp classes had us bending down for a while. The towel’s extra padding was a great help. You can also double the size of your yoga mats to get more cushioning.

You need to have a pair of good sneakers. You will be wearing tennis shoes, running shoes, or whatever name you want for sneakers if you attend a Tread bootcamp. The instructors will allow you to change your shoes while on the bike during the bike bootcamps. Although it takes only a few minutes to change your shoes, I found that this was enough time. If you have toe cages or sneakers on your stationery bike, you are good to go.

Are bootcamps still an option for me as a beginner?

Absolutely! Do not let the name fool you. Bootcamps allow you to explore two distinct disciplines of strength and cardio exercise. Bootcamps on the tread are primarily taught with running cues. Members can move at their own pace. Bike bootcamps can be done at your own pace, just as any other cycling class. Each segment is broken down into smaller chunks so you don’t have to be afraid to put in your best effort!

Is it possible to take a bootcamp outdoors?

Outdoor Tread Bootcamps are possible! You can take a class online, but you should look at the class schedule beforehand and plan an out-and-back route. You can also find a loop around your local area to run. If you live near a track, go out and run the strength portions.

What is the best bike for Peloton Bike Bootcamps?

The Peloton Plus bikes are the best for bike Bootcamps, as you probably guessed. It rotates 180 degrees on each side and allows for both floor and off-bike workouts.

You can also look for other brands of fitness bikes than Peloton by purchasing bikes with a rotating screen. Bowflex C6 is an example. It streams the Peloton bike Bootcamps just like on the bike plus. Only this time, the Peloton digital application will be required.

Are you sad that your bike was the first Peloton? There’s even more good news. You can broadcast your workouts on TV, making it easier to follow the off-bike strength exercises. You don’t need the Peloton bike plus to make the bike Bootcamps a success.

Bottom line, any fitness bike can be used for the Peloton bike Bootcamp training.

Can I preview a bootcamp class plan?

You can preview the bootcamp class by previewing it. This will allow you to estimate how often you’ll be riding the bike or getting off the treadmill onto the ground. It’s like a bootcamp class schedule, so you can plan ahead.

You can also preview the class plan to get an idea of how long each section will take. A Jess Sims 90s bikebootcamp of 45 minutes has 20 minutes cycling and the same time for a full-body strength workout. The remainder of the time is used to cool down, warm up, and then transition from bike to ground and back again.

These new bootcamp classes for hiking with Rebecca Kennedy drew my attention to the class plan. It was a 45-minute bootcamp. Here was the schedule:

  • Warm up for 3 minutes
  • Walking for 7 minutes
  • 11-minute full body (strength).
  • Walking for 12 minutes
  • 12 minute strength (full body)

Can I still take classes even if I am not a runner?

As I said, I don’t own a Peloton Tread. However, I do own a Nordic Track treadmill which has been very useful over the years. My Nordic Track has jump buttons, just like the Tread.

The Nordic Track screen’s left side allows me to press a number to “jump my incline” without touching the incline up/down button. On the right hand side of the screen, I have the option to press a number that will “jump my speed” without touching the speed plus/minus buttons. This makes it so easy to follow Tread walking classes.

The Nordic Track screen’s left side allows me to press a number to “jump my incline” without touching the incline up/down button. On the right hand side of the screen, I have the option to press a number that will “jump my speed” without touching the speed plus/minus buttons. This makes it so easy to follow Tread walking classes.

Because I’m not a runner, I mentioned the walking classes. The Tread bootcamp cardio portion begins with walking and then moves to running. I’m not a runner.

When I take these classes, I just fast-walk during the run portion. My heart rate has risen and I have still been sweating. This walking approach is also recommended for those who aren’t runners and who have put off Tread bootcamp classes.

Tips to Consider

Peloton bike Bootcamps are different from regular Peloton cycling classes. You will need to organize your studio space more carefully if you are considering the workouts.

The following equipment and accessories are required:

  • Your fitness bike or tread
  • A set of dumbbells, kettlebells, or both.
  • An Yoga Mat
  • Sport shoes

First, make sure you have enough space for strength training and cycling. This will help you avoid bumping into stiffs and possibly getting injured when switching between workouts.

If you have never used dumbbells or kettlebells in your training, it is a good idea to start with a minimal amount of weight. You will allow your bones and muscles to adjust and build endurance by starting with a lighter weight.

To avoid burnout, you should always start with the simplest exercises. To gauge your performance, you can use short, low-intensity workouts.

Once you have started your workouts and are doing well, you can experiment with different workout intensities, lengths, or instructors. You will be able to give your body the variety it needs for better fitness.

Bootcamp badges

You might be curious if a Peloton Tread bootcamp counts for a ride, or if it counts as a run. Both? They don’t.

You’ll notice that each bootcamp has its own milestones when you look at your profile under Achievements. There are two separate lines: Tread Bootcamp Milestones, and Bike Bootcamp Milestones.

Categories for Peloton bootcamp classes

Peloton bootcamp classes can be done on the Tread, bike or on the bicycle. These categories include difficulty of the class and length of class. You can also choose to use the weights you already have or rely only on your bodyweight.

Class length

There are many lengths to the Peloton Tread bootcamp classes. These classes are:

  • Warm up: 10 minutes
  • 20 minutes
  • 30 minutes
  • 45 minutes
  • 60 minutes

There are fewer lengths for the Peloton bike bootcamp classes. These are:

  • 30 minutes
  • 45 minutes
  • 60 minutes

Classes that focus on the body

Each Peloton bootcamp class contains some cardio. You can have it for as little as 10 minutes, or as long as you want. Some sessions only have one cardio session, while others include two. Each session includes strength training. However, the focus of your body can vary. These are the strength classes you can expect to find:

  • Full body
  • Lower body
  • Body weight (no handheld scales required)
  • Upper body

Some upper body classes may be targeted at a specific body part, such as the shoulder, back or shoulders and arms. Some classes for the lower body might be specific to a particular area, like glutes.

Class difficulty

Are Peloton bootcamp classes hard? It depends on several factors. What is the difficulty of the class you have chosen? How long is the class?

Classes are often categorized in the same way as other Peloton classes.

  • Beginner
  • Intermediate
  • Advanced

Are you new to cardio and strength training? Are you a seasoned runner, runner or lifter? Bootcamp classes are for you if it is the latter. But_good_hard. If the former, I recommend that you start with beginner classes and work your way up.

I am proud to be a member of Jess Sims’ You Get to Crew (and hope to attend a class in person oneday! I would recommend any of her bootcamp classes. You can find the list for each Peloton coach at our page. Jess is a trainer for bootcamps on tread and the bike. Her Saturday 60 Bootcamp on Tread is her most popular class, with her Monday Mayhem on The Bike a close second. Jess Sims classes are the most popular in Tread and Bike Bootcamps. It will only take one to understand why. You’ll find yourself laughing and cursing her simultaneously. She also has a knack for making time fly. You won’t be intimidated by her classes. She’ll make sure you feel like the best person in the world after you’re done. Her favorites include:

Peloton’s strength is its wide range of instructors who teach each discipline, including bootcamps. These are other recommendations from Sims that aren’t Jess:

Bootcamp classes without the Bike+

You can access all the Peloton bootcamp classes via the Peloton App, as I said earlier. These bootcamp classes can be done with any cardio machine at home, so long as it is not a Peloton.

You can, for example, do the Tread portion on any treadmill. I propped up my phone and used my AirPods for listening to the instructors. You can also run in place.

You can ride your Peloton bike classes on a different type of spinbike. The bootcamp cycle class will be the same as any other bike class.

Do you own an elliptical or rower? You can use them for the cardio portion in the bootcamp class. Next, you will meet your instructor on the mat for strength.

Peloton highlighted the swivel screen in the new Bike Plus, which was introduced mid-2020. It’s much easier to not have to strain your neck looking at the instructor in the floor section of the bike bootcamp class.

You can still take bike bootcamp classes even if you don’t have a bike plus. First, instructors are using the original bike to teach. They’ll show you how to see them on the ground. As I am taking my Peloton bike bootcamp classes, I appreciate this as I have the original bike since 2016.

Cast your bike to a Smart TV

You can also cast your bike screen onto a Smart TV. This is a common practice for regular cycling classes, as it gives them a larger screen to view. People who keep their Peloton bikes in the corner and have no space for floor work can screen cast.

Recently, we purchased a Vizio Smart TV in hopes of casting to it during my bootcamp classes. The Peloton could not recognize the Roku TV in our living room. It was unable to recognize the Vizio for some reason. If you need screen casting or screen mirroring,

Installing a Peloton pivot arm or swivel arm

You can also invest in an aftermarket product which will swivel your screen for you. The Pivot was created by the SpinTray team. It turns my Peloton into a exercise desk. You can swivel the Peloton screen.

The Pivot comes from Top Form Design, or TFD. It is made to only be used with your Peloton.

The Pivot turns the arm that holds your tablet or table so it can turn sideways.

One last point: If you decide to add an aftermarket accessory to your screen, it will pivot or swivel. You can. Will This addition will void the bike’s warranty. If your bike is older, you might consider the screen casting option.

This is my comparison between the original bike and the Peloton plus bike.

Peloton Bootcamp Classes using Nordic Track Treadmill

As I said, I do Peloton Tread bootcamps using my Nordic Track treadmill. It features many of the same features as instructors, including the jump button to increase speed and incline.

You can purchase a Nordic Track treadmill on Amazon for a very affordable price.

Bonus: Peloton Boxing Bootcamp Classes

Peloton has announced that it will add a new class category: Boxing Bootcamp. These classes are similar to other Peloton boot camp. You will be moving back and forth between strength training and conditioning.

Instructors Rad Lopez and Selena Samuela will lead these new Peloton Boxing Bootcamp class. These classes should be available immediately, according to Peloton. These classes can be found under the Strength category on all Peloton Bikes and Tread as well as the digital app.

Peloton also announced two new coaches to the boxing roster, Jermaine Johnson and Becs Gentry.

Peloton began offering boxing classes in December 2013 with a two-week program called Get Hooked. It continues to offer live boxing classes every Friday night. Three boxing workouts were held in tandem with Eminem during a recent collaboration.

Three Eminem-Themed Boxing Classes were produced by Peloton

Our thoughts

Although the Peloton boxing classes are not yet popular, they have been very well received by members. It is possible that the new boxing boot camps classes will be a great way for more members to give shadow boxing another chance.

I have been to a few of the Peloton boxing classes, and found them very entertaining and well-produced. These classes are a great addition to my boot camp class.


Peloton bike Bootcamps offer the best way to get on a bike. Bike Bootcamps can be incorporated into your cycling classes. However, you can’t stop them completely. This option will make it easier to achieve your cycling goals, as you’ll see.

Now it’s your turn. Are you looking for Peloton workouts that are fun and interesting? Peloton bike Bootcamps are a great option.

You’ll see that all strength bootcamp classes you had previously taken on the Peloton app are gone. You can only take the Tread Bootcamp or Bike Bootcamp classes now.

Don’t be afraid to try them if you haven’t. It’s actually a shame that I took so long to get around to trying them. They’re fun, efficient, and I feel great after every class.

Peloton’s bootcamp classes challenge is a great idea. Because it inspired this girl to try something new on the Peloton app.

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