Give Your Muscles Perfect Breaks with Peloton Recovery Rides

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BY Chery Donald
Updated on 08/01/2022

Do you know recovery is an essential part of a workout process? When you do the physical activities for a long time without recovery exercises or rest, your muscles will be damaged by toxins. Therefore, you need to join a recovery class for a safer and more effective workout.

Fortunately, you can take a series of recovery rides at Peloton. So, if you are interested in Peloton recovery rides and want to explore more about these workouts, the following article is for you!

Does Peloton Have Recovery Rides Classes?

The answer is yes. Peloton recovery rides classes are led by several instructors such as Cliff Dwenger, Sam Yo, Leanne Hainsby, etc. In addition, most of them are 20 minutes in length. However, you can also find several 30 minutes recovery rides classes at Peloton.

Along with recovery rides, Peloton offers other recovery exercises like the recovery run, walk, stretching, and yoga classes.

So what is the Peloton recovery ride? In general, a recovery ride is a ride with straightforward movements. The main purpose of a recovery ride is to increase blood flow without stressing your muscle.

Why Do You Need Peloton Recovery Rides?

So why are recovery rides vital for your workouts? Here are several reasons:

  • Recovery rides promote blood circulation to nourish damaged muscles after hard training progresses.
  • These rides support the process of elimination of toxins in the muscles.
  • Recovery classes help minimize the risk of cramps or muscle tension.
  • Peloton recovery rides are low-impact and perfect for riders at all levels.

How to Access Peloton Recovery Ride Class?

You can not find out the recovery ride class by the Filter feature like other class types. Instead, you need to use the Search feature on the Peloton website to access these classes. Here are the steps:

Step 1: Access the Peloton Account Membership Website

Step 2: In the “Classes” section, click the Search icon in the right corner of the screen.

access-on-web-step-2

Access on web step 2

Step 3: Type “Recovery Ride” on the Search bar

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Access on web step 3

Step 4: Choose a recovery ride that you want to join

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Access on web step 4

Best Peloton Recovery Rides

In this section, let’s see what the best Peloton instructors for recovery rides and their top-list classes are.

Best Recovery Rides of Sam Yo

1.  20 min Recovery Ride from 3/19/22

Difficulty 4.4/10
Rating 99.7%
Class plan
  • Warm up: 3 min
  • Cycling: 16 min
  • Cool down:1 min

The class is an ideal way to go on a rest day. It focuses on recovering several lower body parts such as glutes, hamstrings, and quads.

best-recovery-ride-sam-yo-1

Best recovery ride sam yo 1

2. 20 min Mental Health Recovery Ride from 5/18/22

Difficulty 5.2/10
Rating 99.7%
Class plan
  • Warm up: 4 min
  • Cycling: 15 min
  • Cool down: 1 min

This recovery ride will effectively recover both your physical and mental health. In 20 minutes of training, Sam Yo will give you beneficial information about mental health.

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Best recovery ride sam yo 2

3. 20 min New Year’s Day Recovery Ride from 1/1/22

Difficulty 5.3/10
Rating 99.7%
Class plan
  • Warm up: 3 min
  • Cycling: 16 min
  • Cool down: 1 min

The special recovery class by Sam Yo is the most suitable for the intermediate level since it has a difficulty level of 5.3/10.

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Best recovery ride sam yo 3

4. 20 min Ed Sheeran Recovery Ride from 9/15/21

Difficulty 4.8/10
Rating 99.8%
Class plan
  • Warm up: 3 min
  • Cycling: 16 min
  • Cool down: 1 min

The class will help you recover your muscles with the power of magical Ed Sheeran’s music.

best-recovery-ride-sam-yo-4

Best recovery ride sam yo 4

5. 20 min BHM: Blues Recovery Ride from 10/30/20

Difficulty 4.7/10
Rating 99.7%
Class plan
  • Warm up: 5 min
  • Cycling: 14 min
  • Cool down: 1 min

The 20 min recovery ride by Sam Yo has soulful and appealing tracks that help you relax and feel comfortable during the training session.

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Best recovery ride sam yo 5

Best Recovery Rides of Cliff Dwenger

1. 20 min Recovery Ride from 6/22/22

Difficulty 4.4/10
Rating 100%
Class plan
  • Warm up: 3 min
  • Cycling: 16 min
  • Cool down: 1 min

This is one of the highest-rated recovery rides. With the difficulty level at 4.4/10, the class will be perfect for beginners as well as intermediate riders.

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Best recovery ride cliff 1

2. 20 min Recovery Ride from 4/17/22

Difficulty 4.4/10
Rating 100%
Class plan
  • Warm up: 3 min
  • Cycling: 16 min
  • Cool down: 1 min

The class will focus on climbing to flush out toxins in your legs and recover other lower body components such as glutes, hamstrings, and quads.

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Best recovery ride cliff 2

3. 20 min Recovery Ride from 3/31/22

Difficulty 4.2/10
Rating 100%
Class plan
  • Warm up: 4 min
  • Cycling: 15 min
  • Cool down: 1 min

The best recovery ride class by Cliff Dwenger will not put any stress on your muscles. It includes flat road and climbs movements to help you recover your lower body.

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Best recovery ride cliff 3

4. 20 min Recovery Ride from 3/3/22

Difficulty 4.1/10
Rating 99.6%
Class plan
  • Warm up: 3 min
  • Cycling: 16 min
  • Cool down: 1 min

The class comes with 6 movements to boost the health of your glutes, hamstrings, quads, calves, and other parts of your lower body.

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Best recovery ride cliff 4

5. 20 min Recovery Ride from 1/16/22

Difficulty 4.1/10
Rating 99.6%
Class plan
  • Warm up: 4 min
  • Cycling: 16 min
  • Cool down: 1 min

The class is the best option for starters and intermediate trainees. In addition, it comes with a difficulty range of 4.1/10 to fit the purpose of recovery of all riders.

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Best recovery ride cliff 5

Best Recovery Rides of Leanne Hainsby

1. 20 min Recovery Ride from 7/24/22

Difficulty 5.2/10
Rating 99.9%
Class plan
  • Warm up: 4 min
  • Cycling: 15 min
  • Cool down: 1 min

The class led by Leanne Hainsby not only has a moderate intensity that is straightforward to follow but also speeds up the recovery process.

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Best recovery ride leanne 1

2. 20 min Recovery Ride from 4/6/22

Difficulty 4.8/10
Rating 99.7%
Class plan
  • Warm up: 3 min
  • Cycling: 16 min
  • Cool down: 1 min

The class combines flat road movements and interval exercises to promote blood flow and repair your damaged muscles.

best-recovery-ride-leanne-2

Best recovery ride leanne 2

3. 20 min Recovery Ride from 11/28/21

Difficulty 4.8/10
Rating 99.5%
Class plan
  • Warm up: 4 min
  • Cycling: 15 min
  • Cool down: 1 min

The recovery ride will be a great option for beginners and intermediate riders.

best-recovery-ride-leanne-3

Best recovery ride leanne 3

4. 30 min New Year’s Day Recovery Ride from 1/1/20

Difficulty 5.2/10
Rating 98.5%
Class plan
  • Warm up: 3 min
  • Cycling: 26 min
  • Cool down: 1 min

This ride was recorded on the New Year occasion. And it will bring funny and positive vibes to your training session.

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Best recovery ride leanne 4

Other Recommended Peloton Recovery Rides

Peloton Active Recovery Ride Vs. Passive Recovery

There are two types of recovery rides: active and passive. So, what are the differences between them? Let’s see the following table:

 Active recovery ride Passive recovery
Active recovery ride maintains low-impact activities to repair your body. Passive recovery means resting that allows your muscles to self-repair.
You should take an active recovery ride to avoid accumulating lactic acid and hydrogen ions in muscles. You should take passive recovery when you have injury, illness, or overtraining.
You can incorporate an active recovery ride with other high-intensity workouts. You should not do passive recovery intervals with other exercises.

 

active-recovery-vs-passive-recovery

Active recovery vs passive recovery

Peloton Recovery Ride Vs. Low Impact Ride

Recovery rides and Low impact rides are both suitable for the recovery process. However, these two workout types still have several differences. Check the table below to see these differences:

Peloton recovery ride Peloton low-impact ride
The intensity is maintained stably during the whole class. It might have various intensities throughout the training session.
It only focuses on recovering your muscles and increasing blood flow. The class is designed for many other workout purposes.
It comes with a low or moderate  difficulty level that is just appropriate for rest days. It still has a medium and high level of difficulty which are ideal for sweat.

 

recovery-ride-vs-low-impact-ride

Recovery ride vs low impact ride

Needed Equipment for Peloton Recovery Rides

Below are several necessary pieces of equipment for a Peloton recovery ride that you should prepare to have the most efficient workout:

  • Peloton bike/Indoor bike
  • Bike seat cover
  • Heart rate monitor
  • Bike shorts
  • Cycling shoe
needed-equipment

Needed equipment

Conclusion

To sum up, you should not underestimate the importance of a recovery ride if you want your workout progress to be effective and successful. As a Peloton member, you can take advantage of Peloton recovery rides taught by professional trainers and suitable for all riding levels.

In case you are looking for the best recovery rides at Peloton, please check the class list above! You can also save this post for the next workouts.

FAQs

1. How do Peloton instructors recover?

According to Kendall Toole – a reputable Peloton instructor, she always practices with a fitness therapist and maintains good sleep to recover after workouts.

2. How long should an active recovery bike ride be?

The ideal time for a recovery bike ride is less than an hour. Typically, the recovery ride classes at Peloton will last from 15 to 30 minutes.

3. How often should I do a Peloton recovery ride?

You should take part in a recovery ride class about two times a week. However, if you do not usually do hard workouts, you can decrease the frequency of recovery rides.

4. Is a Peloton recovery ride better than rest?

A recovery ride might be better than rest days because it will not only help you eliminate toxins in your muscles but also minimize muscle spasms and cramps.

5. What is a good Peloton recovery ride?

An effective recovery ride will not make you stressed. However, it is still capable of repairing your muscles. It should be short, from 20 to 30 minutes might be enough.

6. How slow should a Peloton recovery ride be?

On a recovery ride, you should keep the physical indicators lowerthan usual. In particular, the power output should be 30-50% of your max sustainable output. In addition, keep the cadence at 90 rpm and the heart rate at 70% compared to your maximum sustainable heart rate.

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