Peloton Foam Rolling Classes Guide (Latest Update In 2022)

Foam rollers are somewhat new in the field of mainstream rehabilitation. However, having been catching on since the early 2000s, the practice with these tools is well-known for tremendous fitness and health advantages.

With the first session launched in the middle of 2019, the Peloton foam rolling section expands at a pretty slow pace (of less than 9 classes per year). This article, then, will provide information about foam rolling at Peloton, including the best courses in this category and frequently asked questions from those interested in the therapy.

So, let’s roll down further to explore what Peloton foam rolling really offers.

Does Peloton Have Any Foam Rolling Classes?

Foam rolling is widely regarded as an effective manual therapy for self-myofascial release (SMR), especially after practicing Peloton high-intensity exercises. The concept behind this practice is rather simple: piling pressure on your sore muscles to help them relax.

Overall, Peloton has expanded the library for this category to 22 classes. Each lasts for up to 20 minutes and targets different muscle groups. Besides, it also published a collection called “Foam Rolling With Hannah”, which consists of 21 sessions.

What Benefits Can You Gain From Peloton Foam Rolling Classes?

Practicing foam rolling can help you

• Soothe sore muscles (Gregory et al., 2015, Wiewelhove et al., 2019)
• Enhance range of motion

Range of motion casts significant impacts on flexibility. According to Škarabot et al. (2015), blending foam rolling with static stretching was the most efficient method to foster practitioners’ range of motion.

• Relax your mind 

Lessening muscular stiffness helps you feel less strained both inside and outside. After working out, you can either lay yourself rested or foam roll to regain your energy.

How to Access Peloton Foam Rolling Classes?

For Peloton Foam Rolling classes:

Step 1: Go to the “Classes” section

Step 2: Choose “Stretching”

Step 3: Select the “Filter” button

Step 4: Click on “Foam Rolling” at the “Class Type”

For the “Foam Rolling With Hannah” collection:

Step 1: Go to the “Collections” section

Step 2: Scroll down to find the “Foam Rolling With Hannah” collection

When Should You Practice Foam Rolling with Peloton?

Opting for which part you need to work on depends on you. You can pick out the groups of muscles that feel most sore or foam roll with your whole body if you have enough time.

The same thing happens with “when”: it all comes down to your personal preference. Thus, you should spend time figuring out what works best for you – whether to do it before exercising, right after training sessions, or at the end of a long tiring day.

Long story short, you can practice foam rolling whenever you want to.

Peloton Foam Rolling Overview

Though offered in quite a small quantity, Peloton Foam Rolling classes still vary in several aspects. So please, keep reading to get an adequate grasp of them.

Length

Peloton Foam Rolling classes are taught in three types of duration.

• 10 minutes
• 15 minutes
• 20 minutes

Most of the sessions last for 10 minutes, as this amount of time is basically long enough to mobilize and relax your muscles. You can see details of their lengths in the picture below.

Instructor

At Peloton, there are two instructors in charge of foam rolling classes.

1. Hannah Corbin

Passionate about empowering people and protecting their strength with stretching, Hannah Corbin is responsible for almost all foam rolling sessions of Peloton.

Some of her recommended meditation classes:

1. 10 min Foam Rolling: Quads
2. 10 min Foam Rolling: Glutes
3. 20 min Foam Rolling: Full Body

2. Matt Wilpers

Matt Wilpers only instructed one foam rolling session, yet his class was rated pretty high (98.8%). You can join it at the link below.

1. 10 min Foam Rolling

Language

22 the Peloton foam rolling classes are all delivered in English as both instructors speak this language.

However, if you only speak German, you can still join these sessions as six of them are subtitled in German.

Music

Foam rolling classes at Peloton feature six music genres:

• Alternative
• Pop
• Electronic
• Hip Hop
• R&B
• Rock

The majority of them have Hip Hop and R&B songs in their background. You can seek some references in the picture below.

Best Peloton Foam Rolling Classes

Choosing which part and when to practice foam rolling exercises are also up to you. However, if you are still confused and cannot make up your mind about the classes offered by Peloton, just find your answer in the next part.

1. Foam Rolling for Calves

What is Peloton Foam Rolling for Calves? 

The calf muscle, also regarded as the second heart, plays an important role in streaming blood through the veins (Recek, 2013). Foam rolling calves classes of Peloton are taught by Hannah Corbin and revolve around utilizing the foam roller to put pressure on the calves’ muscles gently.

Why is Peloton Foam Rolling for Calves good?

Peloton Foam Rolling for Calves can relieve myofascial tension and foster ankle range of motion. Moreover, it also boosts the blood flow from the lower extremities, desensitizes painful trigger spots, and eliminates muscular constriction.

2. Foam Rolling for Hamstrings

What is Peloton Foam Rolling for Hamstrings?

These 10-minute mobility workouts ease myofascial pain in your hamstrings. Thus, they are one of the most popular stretching sessions for those who have just finished challenging and demanding Peloton riding classes.

Why is Peloton Foam Rolling for Hamstrings good?

Participating in Peloton Foam Rolling for Hamstrings classes aid in the breakdown of scar tissue causing muscular limitation. After long-distance jogging or riding, they are a good option for those who want to permeate their arising fascial adhesions.

3. Foam Rolling for Quads

What is Peloton Foam Rolling for Quads?

When joining in these 10-minute stretching exercises, your main focus is your thighs and iliotibial band (IT band) to remove delayed onset muscle soreness (DOMS).

Why is Peloton Foam Rolling for Quads good?

Peloton Foam Rolling for Quads is effective in fostering pressure pain threshold (Cheatham, 2018), correcting postures, as well as removing fascial adhesions. Most importantly, it helps alleviate leg weariness caused by strenuous workouts, lengthy trips, or sitting still in one position.

4. Foam Rolling for Chest and Back

What is Peloton Foam Rolling for Chest and Back?

Peloton Foam Rolling for Chest and Back asks for a certain level of expertise to pour all the needed attention exactly on the target muscle groups. This 10-minute stretching session is guided by Hannah Corbin and focuses on the upper back, lower back, neck, and chest.

Why is Peloton Foam Rolling for Chest and Back good?

Partaking in Peloton Foam Rolling for Chest and Back keeps spine position neutral and enhances breathing efficiency. Moreover, it also eases muscular tension in the shoulders and chest, which is essential for those who usually sit in front of the computer or practice cycling at high intensity.

5. Foam Rolling for Glutes

What is Peloton Foam Rolling for Glutes? 

Glutes are crucial for a correct posture as they extend the hips and align them to the lower back. Thanks to its mixture of glutes activities, this class should be taken after working out or before long-distance rides to stimulate your muscle fibers.

Why is Peloton Foam Rolling for Glutes good?

This type of foam rolling training at Peloton is advantageous for gluteal muscles. Especially for those who spend most of their time sitting, Peloton Foam Rolling for Glutes is really beneficial as sitting reduces muscular activation significantly.

Some Other Peloton Foam Rolling Classes For You To Consider

Apart from the classes mentioned before, the following ones can also spice your list up:

• 10 min Foam Rolling – Matt Wilpers
• 10 min Foam Rolling – Hannah Corbin
• 10 min Foam Rolling: Quads & Hamstrings – Hannah Corbin
• 15 min Foam Rolling: Lower Body – Hannah Corbin
• 20 min Foam Rolling: Full Body – Hannah Corbin

Equipment

Peloton Foam Rolling demands correct clothes. The most suitable outfit includes pieces that are used for athletic exercises, namely leggings, shorts, and tight tops. However, if you like to foam roll right after your training sessions, the same clothes which you work out in still works.

Above all, a foam roller is a must in Peloton Foam Rolling classes. The following are three popular types of foam rollers that you can consider:

• Long Foam Roller
• Traditional Foam Roller
• Massaging Foam Roller

In general, long foam rollers are the most suitable option for Peloton Foam Rolling sessions as they are better for stretching.

The other two may be less compatible, but you can still decide based on your personal preference – whether you want to move the foam roller around easily (the traditional one) or put more pressure on your tight muscles (the massaging one).

Conclusion

Foam rolling is considered one of the best rehabilitation approaches. It can be conducted in your warm-up session to boost muscle activity or in your cool-down phase to increase your recovery rate.

This practice takes weeks to show remarkable impacts. Thus, always be patient, and the discomfort in your muscles will eventually disappear.

FAQs

1. Does foam rolling hurt?

The answer is: IT DEPENDS.

As a whole, foam rolling may hurt when you start doing it due to your high amount of muscle tension. If it is too hurtful, you may put lighter pressure and keep the roller at a lower angle to lessen the pain.

The most ideal time to foam roll is right after your workout and every day after that. Then, gradually, your body will be more familiar with it, and the pain will go away.

2. If I do not have a foam roller, what can I use instead?

You can consider these alternatives when taking part in Peloton Foam Rolling sessions:

• Lacrosse ball
• A kettlebell
• PVC pipe
• Therapy ball
• Medicine ball
• A dough roll
• A tennis ball

3. Can I practice foam rolling after cycling sessions?

The answer is: YES.

As it is an effective recovery method, practicing foam rolling after cycling or any other high-intensity sessions is really helpful. It helps you cut down on injury risks, regain faster, as well as eliminate tenderness.

4. How can Peloton foam rolling help with tight muscles?

By rolling over tense muscles repeatedly, the foam roller relaxes them. Just consider it as kneading dough. The dough gets more supple as you work on it.

Moreover, when performing myofascial release with a foam roller, you may pause and concentrate just on loosening sticky areas up.