Any of you all ride Peloton? Curious what workouts best translate to tennis stamina

Power Player

Talk Tennis Guru
I got a Peloton and there are a ton of cycling workout options. I have cycled a long time but I'd love to find the workouts that you all think have best helped to improve your stamina on the tennis court.

Just did a pretty good climbing workout that was 45 minutes. Definitely a solid workout but I'm new to the platform so I'd love to see what more experienced riders have discovered that works.
 

TW Staff

Administrator
@Power Player

Big time Pelotoner over here :)

I've been using the app since March 2020 and have added in riding to my weekly routine...so I can do my best to offer some info from my perspective. I've NEVER been the person who would use an app to work out but since quarantine, I'm obsessed with the brand and they can do no wrong in my world. I have certain classes I swear by for my own mental health and weekly routine (you can catch me on Alex ride EVERY Monday afternoon because the week needs to start that way) but I also mix up everything from their audio runs to endurance rides to strength to yoga and even meditations!

As someone who runs also, I have noticed (and this has been confirmed a bunch by Matt Wilpers) that when I ride more, my runs suffer (slower, harder, etc.) BUT Power Zone endurance rides have become something I try and incorporate once a week because they are awesome endurance wise and also make me focus and work on my mental training (riding in the zones for more than a minute are very challenging for me to focus in on; I'd rather do a sprint and recover). Do the FTP test and get your zones if you haven't yet (be sure to take a warm up before that one). These are great when working on endurance and translate better off the bike!

I also am obsessed with anything HIIT related -- so HIIT and Tabata rides and even Interval/HIIT runs help mimic our energy on the court. Also, I'm one of those weirdos that finds the hardest rated class and will take that...Robin has some awesome old school tabata rides that are killer and worth doing!

I love the strength classes as well, but 10 min light arms and 10 min core are easy add ons to any work out or even easy to plug in before bed!

And the bootcamps are also awesome and the 60 min ones give a great variety that mix up cardio and strength which I think are essential ways of training and keeping your intensity engaged for an hour. I also will sometimes do the tread classes off the tread either outside or even on a tennis court with my running segment just being laps around the court. When gyms were closed, this happened at least 2-3x a week.

I also *try* to get in a yoga class on the weekends, Denis usually teaches at 8am PST on Sunday and it is a nice way to remember to slow down and refresh the mind and body.

Happy to keep geeking out...Peloton has become a daily routine for me. Yes, I'm obsessed.

Michelle, TW
 
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Power Player

Talk Tennis Guru
@Power Player

Big time Pelotoner over here :)

I've been using the app since March 2020 and have added in riding to my weekly routine...so I can do my best to offer some info from my perspective. I've NEVER been the person who would use an app to work out but since quarantine, I'm obsessed with the brand and they can do no wrong in my world. I have certain classes I swear by for my own mental health and weekly routine (you can catch me on Alex ride EVERY Monday afternoon because the week needs to start that way) but I also mix up everything from their audio runs to endurance rides to strength to yoga and even meditations!

As someone who runs also, I have noticed (and this has been confirmed a bunch by Matt Wilpers) that when I ride more, my runs suffer (slower, harder, etc.) BUT Power Zone endurance rides have become something I try and incorporate once a week because they are awesome endurance wise and also make me focus and work on my mental training (riding in the zones for more than a minute are very challenging for me to focus in on; I'd rather do a sprint and recover). Do the FTP test and get your zones if you haven't yet (be sure to take a warm up before that one). These are great when working on endurance and translate better off the bike!

I also am obsessed with anything HIIT related -- so HIIT and Tabata rides and even Interval/HIIT runs help mimic our energy on the court. Also, I'm one of those weirdos that finds the hardest rated class and will take that...Robin has some awesome old school tabata rides that are killer and worth doing!

I love the strength classes as well, but 10 min light arms and 10 min core are easy add ons to any work out or even easy to plug in before bed!

And the bootcamps are also awesome and the 60 min ones give a great variety that mix up cardio and strength which I think are essential ways of training and keeping your intensity engaged for an hour. I also will sometimes do the tread classes off the tread either outside or even on a tennis court with my running segment just being laps around the court. When gyms were closed, this happened at least 2-3x a week.

I also *try* to get in a yoga class on the weekends, Denis usually teaches at 8am PST on Sunday and it is a nice way to remember to slow down and refresh the mind and body.

Happy to keep geeking out...Peloton has become a daily routine for me. Yes, I'm obsessed.

Michelle, TW
Sweet! Maybe I can catch you on a ride sometime since I'm in CO now and only an hour ahead of CA. Actually that Yoga at 9AM my time Sundays sounds like a winner too. If I don't play tennis at that time I may have to join that.

I just did the FTP test. Did a warm up and a cool down as well. Got my heart rate monitor connected and it's awesome.

I'd rather do a sprint and recover as well, so it sounds like the power zones are good to help me keep a balance. I notice that the more I can control my heart rate on the court, the more consistent I play, so I am all in on Tabata and HIIT as well.

I was a heavy duty cyclist a few years ago but I love tennis too much and returned back to playing as my primary exercise.

So far this week I did 2 hours of tennis Sunday, Peloton yesterday (hip hop climbing workout with Alex - he's great), and the FTP test plus warmup and cool down today. I may play tennis tomorrow but if not Ill probably do another ride. May have to try out some HIIT. I will see how I feel , my legs are scorched from that FTP ride..it is theragun time. haha

I will get a good workout combo together at some point, so I'm interested in how that goes for you and what a typical week looks like for you now. I really want to improve my tennis fitness and its super key to do up here in this altitude.
 

TW Staff

Administrator
Sweet! Maybe I can catch you on a ride sometime since I'm in CO now and only an hour ahead of CA. Actually that Yoga at 9AM my time Sundays sounds like a winner too. If I don't play tennis at that time I may have to join that.

I just did the FTP test. Did a warm up and a cool down as well. Got my heart rate monitor connected and it's awesome.

I'd rather do a sprint and recover as well, so it sounds like the power zones are good to help me keep a balance. I notice that the more I can control my heart rate on the court, the more consistent I play, so I am all in on Tabata and HIIT as well.

I was a heavy duty cyclist a few years ago but I love tennis too much and returned back to playing as my primary exercise.

So far this week I did 2 hours of tennis Sunday, Peloton yesterday (hip hop climbing workout with Alex - he's great), and the FTP test plus warmup and cool down today. I may play tennis tomorrow but if not Ill probably do another ride. May have to try out some HIIT. I will see how I feel , my legs are scorched from that FTP ride..it is theragun time. haha

I will get a good workout combo together at some point, so I'm interested in how that goes for you and what a typical week looks like for you now. I really want to improve my tennis fitness and its super key to do up here in this altitude.
Nice! I ride under the hashtag #pelo4tennis you can probably find me in the mix :) there seems to be a good amount of players who ride under that!

I'm curious to see how you like the Power Zone classes (Matt might be my fave coach for those, but if you are into music, Denis is great as he always programs rides to the beat of music so you are riding more naturally). And you will see different rides within the PZ category. That FTP test is no joke, I need to retest

My stacks of classes usually consist of a cardio (run or bike...somedays both) and some strength (usually 20-30 min classes are my jam but I will throw in stacks of 10m classes or even a 45 min). The 10m rides are always fun add-ons and a climb or tabata is almost a no brainer since it's over before you know it. I try to make every Friday's 2pm PST live class (missing this week sadly) but actually hit #350 last friday and PR'd on the Robin Live DJ ride - let's go! :) I think a lot of the people newer to Peloton don't realize how bada$$ Robin is (she just got back from maternity leave), but some of her older classes are SO intense and hard -- that search bar will be your friend if you are looking for specific things to get out of your ride -- you can set it to "most popular" or "hardest" and also dial in a time and instructor or even music. And on days where you don't want to do anything, just find something fun and enjoy the break from the rest of the world :) There is so much variety and the coaches are amazing and it really keeps me engaged and going even on tough days/weeks/months.

Not gonna lie, I LOVE the competitiveness of it all, too. Sometimes I have to swipe the LB away and just do me and actually, PowerZone classes teach me it is ok to not go ALLL OUT ALWAYS and still get a good workout in, and as I get older, those are nice reminders ;) And the monthly challenges are great, add yourself in -- it will keep you motivated and they track your monthly performance and will let you know what your month looked like. Also, I just feel like the coaches are so awesome and positive and you get what you need AND a bunch of them are tennis fans! There's an ESPN ride from a year or two ago that a couple of the WTA Players did (I wasn't super impressed with their outputs and it was fairly easy to beat them, but it was still fun to see tennis players included).

Yes, I'm obsessed :p
Michelle, TW
 

Power Player

Talk Tennis Guru
Nice! I ride under the hashtag #pelo4tennis you can probably find me in the mix :) there seems to be a good amount of players who ride under that!

I'm curious to see how you like the Power Zone classes (Matt might be my fave coach for those, but if you are into music, Denis is great as he always programs rides to the beat of music so you are riding more naturally). And you will see different rides within the PZ category. That FTP test is no joke, I need to retest

My stacks of classes usually consist of a cardio (run or bike...somedays both) and some strength (usually 20-30 min classes are my jam but I will throw in stacks of 10m classes or even a 45 min). The 10m rides are always fun add-ons and a climb or tabata is almost a no brainer since it's over before you know it. I try to make every Friday's 2pm PST live class (missing this week sadly) but actually hit #350 last friday and PR'd on the Robin Live DJ ride - let's go! :) I think a lot of the people newer to Peloton don't realize how bada$$ Robin is (she just got back from maternity leave), but some of her older classes are SO intense and hard -- that search bar will be your friend if you are looking for specific things to get out of your ride -- you can set it to "most popular" or "hardest" and also dial in a time and instructor or even music. And on days where you don't want to do anything, just find something fun and enjoy the break from the rest of the world :) There is so much variety and the coaches are amazing and it really keeps me engaged and going even on tough days/weeks/months.

Not gonna lie, I LOVE the competitiveness of it all, too. Sometimes I have to swipe the LB away and just do me and actually, PowerZone classes teach me it is ok to not go ALLL OUT ALWAYS and still get a good workout in, and as I get older, those are nice reminders ;) And the monthly challenges are great, add yourself in -- it will keep you motivated and they track your monthly performance and will let you know what your month looked like. Also, I just feel like the coaches are so awesome and positive and you get what you need AND a bunch of them are tennis fans! There's an ESPN ride from a year or two ago that a couple of the WTA Players did (I wasn't super impressed with their outputs and it was fairly easy to beat them, but it was still fun to see tennis players included).

Yes, I'm obsessed :p
Michelle, TW
This is extremely helpful. You just gave me a ton of ideas here that I did not consider. I have kettlebells and some dumbbells so I can do a strength class followed by 10 min Tabata ride..thats amazing.

Ill add that pelo4tennis hashtag too. This is super helpful since I feel like I'm on Netflix and can't pick a show to watch sometimes..lol. So Im going to try Robin for sure (Live DJ is my jam, I like the electronic/house vibes).

Not sure if you did this but my buddy tells me I have to do the Brittney Spears tunes only ride at least once, so Ill go for that one as well..haha.

The leaderboard is definitely pushing me for sure. Just seeing I'm a point away from passing someone always gets me to to up the cadence.

Riding in a real peloton was very motivating for me because they'd simply drop you if you were too slow and now you have to ride home alone, which is a bummer, but also super motivating. Peloton gives me the same type of vibes where I want to be in the top half for the day and all that stuff. I need to give myself a month or so of training before I pressure myself too hard, but I think I can get there.
 

TW Staff

Administrator
Awesome! Yay! There are so many possibilities...and a few pro players that dabble in the Peloton world ;) there's an American male player I've actually beaten on a 10 min ride...yes, I'm proud of that one. He probably was taking it as a cool down or kept it easy haha.

I'm quite the opposite and am NOT a "bike rider" -- I always joke I am the one person who doesn't remember how to ride a bike, I learned when I was younger and it never stuck hah! So I much prefer an indoor option. Christine, one of the instructors (she does Power Zone classes too), is actually a pro indoor rider! Pretty cool, mad props to her. She talks about her races sometimes and it fascinates me.

You got this!

Michelle, TW
 

XFactorer

Hall of Fame
I got my Peloton Bike+ on Feb 2021. I ride under #Pelo4Tennis, too! One day, Michelle high fives me and I was over the moon. I'm not shy about racing someone on the leaderboards. It's definitely motivating and I've PRed a few times just trying to keep up on with someone else.

I do 45-min workouts during the week and 60/75/90 min PowerZone rides on the weekends (I like Matt's instruction, but Ben's playlists). I like HIIT and Hills workouts the best to feel like I've done something. I'm dead after the 45 mins. Olivia is my favorite HIIT instructor. Jess King does a Sweat Steady ride that I'm really into, as well. It's like PowerZone, but you never go down in level. I'll usually stack on Arms & Light Weights after most rides to make sure my tennis muscles are exercised and healthy. On weekends, I'll add strength w/ Matty.

I'm always looking for a good race on the leaderboards - especially under the #Pelo4Tennis group (I might have beaten a certain TW staff member once).

Happy riding!
 

TW Staff

Administrator
I got my Peloton Bike+ on Feb 2021. I ride under #Pelo4Tennis, too! One day, Michelle high fives me and I was over the moon. I'm not shy about racing someone on the leaderboards. It's definitely motivating and I've PRed a few times just trying to keep up on with someone else.

I do 45-min workouts during the week and 60/75/90 min PowerZone rides on the weekends (I like Matt's instruction, but Ben's playlists). I like HIIT and Hills workouts the best to feel like I've done something. I'm dead after the 45 mins. Olivia is my favorite HIIT instructor. Jess King does a Sweat Steady ride that I'm really into, as well. It's like PowerZone, but you never go down in level. I'll usually stack on Arms & Light Weights after most rides to make sure my tennis muscles are exercised and healthy. On weekends, I'll add strength w/ Matty.

I'm always looking for a good race on the leaderboards - especially under the #Pelo4Tennis group (I might have beaten a certain TW staff member once).

Happy riding!
Hah YESSS :) Love this!

Let's go Peloton!

Michelle, TW
 

EggSalad

Rookie
I got a Peloton and there are a ton of cycling workout options. I have cycled a long time but I'd love to find the workouts that you all think have best helped to improve your stamina on the tennis court.

Just did a pretty good climbing workout that was 45 minutes. Definitely a solid workout but I'm new to the platform so I'd love to see what more experienced riders have discovered that works.
Ive had a Peloton since the spring and I absolutely love it.

I find the Power Zone Endurance rides and HIIT rides to be the best for tennis.
 

EggSalad

Rookie
I also really like the power zone endurance rides for the day after I’ve played. I’ll keep the resistance ~3 points below where I’d usually be and use it to flush out my legs.
 

Power Player

Talk Tennis Guru
I also really like the power zone endurance rides for the day after I’ve played. I’ll keep the resistance ~3 points below where I’d usually be and use it to flush out my legs.
Awesome, ill do this today. I have been going hard for 6 straight days and just played tennis the past two nights, so this sounds perfect.
 

movdqa

Talk Tennis Guru
I have a Keiser Spin Bike and I bought it because it's a very popular club spin bike. I bought it for when I can't run outside. I do better in improving stamina with running. 40 years ago, I rode with the Charles River Wheelman (Boston Bicycle Club) and that was probably decent conditioning. I wasn't a runner back then. We just did 35-55 mile rides once a week. Sometimes a century too.
 

Goof

Semi-Pro
No Peloton here, but I do 8 all-out 6 second sprints (average of around 1200 watts) on an Echo bike with 24 seconds rest every other day after lifting, and it does wonders even if I can't do anything else (e.g. walk, breathe, think, etc.) afterwards for a while.
 

Power Player

Talk Tennis Guru
No Peloton here, but I do 8 all-out 6 second sprints (average of around 1200 watts) on an Echo bike with 24 seconds rest every other day after lifting, and it does wonders even if I can't do anything else (e.g. walk, breathe, think, etc.) afterwards for a while.
Yeah that's essentially that tabata class. 4 rounds of 8 - 20 seconds all out, 10 seconds rest.

Next, I am going to do the 20 minute HIIT class and then try a 20 minute upper body weights class after.

I got my Peloton Bike+ on Feb 2021. I ride under #Pelo4Tennis, too! One day, Michelle high fives me and I was over the moon. I'm not shy about racing someone on the leaderboards. It's definitely motivating and I've PRed a few times just trying to keep up on with someone else.

I do 45-min workouts during the week and 60/75/90 min PowerZone rides on the weekends (I like Matt's instruction, but Ben's playlists). I like HIIT and Hills workouts the best to feel like I've done something. I'm dead after the 45 mins. Olivia is my favorite HIIT instructor. Jess King does a Sweat Steady ride that I'm really into, as well. It's like PowerZone, but you never go down in level. I'll usually stack on Arms & Light Weights after most rides to make sure my tennis muscles are exercised and healthy. On weekends, I'll add strength w/ Matty.

I'm always looking for a good race on the leaderboards - especially under the #Pelo4Tennis group (I might have beaten a certain TW staff member once).

Happy riding!
Sweet - just saw this post. I like how you are stacking the arms and light weights after.

Would be epic if we all got on a ride sometime!
 

XFactorer

Hall of Fame
Yeah that's essentially that tabata class. 4 rounds of 8 - 20 seconds all out, 10 seconds rest.

Next, I am going to do the 20 minute HIIT class and then try a 20 minute upper body weights class after.



Sweet - just saw this post. I like how you are stacking the arms and light weights after.

Would be epic if we all got on a ride sometime!
I just did a 30 min Pop Ride w/ Cody Rigsby (8/31) and a 20 min Full Body Weight class w/ Olivia Amato. It was a good workout for a "rest day" even though I really tried to crush the leaderboard in my session of 6. :p
 

TW Staff

Administrator
Monday and Friday are the days I try to hit the live rides -- if anyone wants to join, Tunde tomorrow - she has two lives, one starting at 2pm EST (you can usually squeeze in a quick 10 min strength between live rides! :) )

Friday -- Intervals & arms at 2pm PST; 20 min 2000s at 2:45 PST!

Monday -- 4:30PST & 5:05PST with Alex!

See you on the Leaderboard!

Michelle, TW
 

XFactorer

Hall of Fame
Monday and Friday are the days I try to hit the live rides -- if anyone wants to join, Tunde tomorrow - she has two lives, one starting at 2pm EST (you can usually squeeze in a quick 10 min strength between live rides! :) )

Friday -- Intervals & arms at 2pm PST; 20 min 2000s at 2:45 PST!

Monday -- 4:30PST & 5:05PST with Alex!

See you on the Leaderboard!

Michelle, TW
I totally DO squeeze in arms or core (with Matty) between live rides sometimes!

I've signed up for tomorrow's rides with Tunde. I hope no work emergencies schedule themselves at the same time as my rides. :p

Go #Pelo4Tennis!
 

XFactorer

Hall of Fame
Monday and Friday are the days I try to hit the live rides -- if anyone wants to join, Tunde tomorrow - she has two lives, one starting at 2pm EST (you can usually squeeze in a quick 10 min strength between live rides! :) )

Friday -- Intervals & arms at 2pm PST; 20 min 2000s at 2:45 PST!

Monday -- 4:30PST & 5:05PST with Alex!

See you on the Leaderboard!

Michelle, TW
Oh my. That was no joke of an Intervals/Arms ride! Was fun to join ya, Michelle. Looks like it was just us 2 reppin' #Pelo4Tennis
 

Power Player

Talk Tennis Guru
I did the Intervals and Arms just now. You all have some legs! I was warming up and Michelle had already jumped up to double my output, haha. I need a few months to get my legs back, but it was cool to see both your outputs while I rode.
 

TW Staff

Administrator
Oh my. That was no joke of an Intervals/Arms ride! Was fun to join ya, Michelle. Looks like it was just us 2 reppin' #Pelo4Tennis
@XFactorer

Right?! Dang Tunde brought it but the whole time I was thinking how perfect that ride was for tennis with the 2 & 3 min intervals. It kicked my butt, I was struggling to stop the dripping sweat during the arm sections!

See you on the LB this evening for Alex's Monday live rides!!

Michelle, TW
 

Power Player

Talk Tennis Guru
I finished in the top half so far of that Alex ride and Michelle still crushed me. haha. Just did it a little while ago.
 

TW Staff

Administrator
So, I don't know if this is normal, but I'm a fairly emotional person (I own that!) and my emotions most definitely come out when I push physically, so it definitely will happen when I have tears hit me mid-right. And there are certain Peloton coaches that just "get me" and fire me up...so with all that being said, if you'd like your butt handed to you while pushing through the emotions, please go do Robin's arms & interval 30 min ride from this morning. Good endorphin release -- I loved it :)


Michelle, TW
 
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Power Player

Talk Tennis Guru
So, I don't know if this is normal, but I'm a fairly emotional person (I own that!) and my emotions most definitely come out when I push physically, so it definitely will happen when I have tears hit me mid-right. And there are certain Peloton coaches that just "get me" and fire me up...so with all that being said, if you'd like your butt handed to you while pushing through the emotions, please go do Robin's arms & interval 30 min ride from this morning. Good endorphin release -- I loved it :)


Michelle, TW
Queued it up next - thank you!
 
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