12 weeks · 7 days · 30 minutes
Ride lighter. Last longer.
A progressive Peloton free-ride schedule for weight loss support and cardio endurance, built around easy volume, intervals, hills, and recovery spins.
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Program
Week 1
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Guardrails
Keep it repeatable
Use Peloton Just Ride or Free Ride. Targets are suggestions, so choose the closest cadence and resistance that matches the listed effort.
For weight loss, pair the plan with a sustainable calorie deficit, protein-forward meals, hydration, and sleep. Stop or back off for pain, dizziness, chest discomfort, or unusual shortness of breath.