Can I Ride Peloton Twice A Day? (Pros and cons)

Yes, you can ride Peloton twice a day, and it can be beneficial for weight loss and energy levels. Doing an early-morning workout followed by another session later in the day helps boost productivity and improve focus. However, it’s essential to consider factors like diet, rest, and workout splits to ensure they align with your overall fitness goals and daily schedule.

So, can I use Peloton twice a day? Yes, cycling twice a day helps reduce muscle soreness and enhances lactate clearance, leading to faster recovery and reduced muscle tension. A study in the Journal of Sports Medicine and Physical Fitness (2022) found that it can also increase lower-body muscular strength. However, training twice a day doesn’t significantly impact upper-body strength, endurance, or muscle hypertrophy in trained men compared to once-daily sessions. Therefore, when riding Peloton twice a day, it’s important to consider factors like workout intensity, rest, and your overall fitness goals.

Here’s my quick answer, based on two years of experience using Peloton at my home gym. However, for a more comprehensive guide on creating effective two-a-day Peloton workout plans with an emphasis on recovery, please keep reading.

Peloton Twice a day
Peloton Twice a Day

What are the Benefits of using Peloton twice a day?

There are several benefits of doing a peloton class twice a day. It can be used to improve your performance, health, and body composition. It can also enhance your recovery and reduce muscle soreness, as long as you adjust the training volume and intensity.

  1. Enhances Performance
  2. Helps With Weight Loss
  3. Improves Recovery
  4. Accelerates Muscle Building
  5. Improves Cardiovascular Health
  6. Improves Mental Clarity

1. Enhances Performance

Doing two Peloton workouts per day can significantly enhance performance, as demonstrated in a 2020 study by Victor Amorim Andrade-Souza from the Federal University of Pernambuco, published in the FASEB Journal. This study showed that exercising twice a day can potentiate markers of mitochondrial biogenesis, crucial for improved endurance and performance.

They had participants do two workouts, one in the morning and another in the evening, or just one workout a day, and the results indicated that exercising twice daily activated specific muscle genes, promoting muscle strength and fat burning. Therefore, incorporating two daily Peloton workouts can boost muscle performance and aid in fat loss.

I’ve seen folks spending 1-2 hours on the bike, back-to-back sessions, which is great for marathon training and endurance events. If you aim to boost muscle endurance, train for cycling, or prep for a triathlon, using Peloton twice a day can be a game-changer. It’s perfect for consistent training, especially when outdoor conditions aren’t favorable.

2. Helps With Weight Loss

Using Peloton twice a day can be a great strategy for weight loss, as it doubles your calorie burn. For optimal results, aim for two 30-minute sessions at 60-80% of your maximum heart rate, focusing on power zone endurance rides with lower resistance and higher cadence. This approach keeps your heart rate at the aerobic threshold, maximizing fat burn while keeping cortisol levels in check. In this graph, you can see how the body uses energy sources during long-term aerobic activity.

illustration of how body uses energy sources in relation to exercise duration

During the initial 15-20 minutes of exercise, the body primarily metabolizes glucose stored in the muscles for energy. As the exercise extends beyond this duration, the body increasingly shifts to utilizing fatty acids for fuel. This metabolic shift is more pronounced when maintaining a lower heart rate. Engaging in low-resistance, high-cadence exercise helps in maintaining the heart rate within the aerobic threshold, thereby optimizing fat oxidation and minimizing the elevation of cortisol levels.

So, be cautious with two daily high-intensity interval training (HIIT) sessions, as it can lead to overtraining. According to Carl Foster’s 2015 study from the University of Wisconsin-La Crosse, long-duration, high-intensity workouts elevate stress and cortisol levels, making you reliant on glucose for energy and leaving you fatigued. If you choose Peloton HIIT sessions, stick to around 20 minutes to avoid these effects.

3. Improves Recovery

Doing two Peloton workouts in one day significantly aids in recovery, particularly when it comes to alleviating post-workout muscle soreness. A 2003 study by Karoline Cheung from Auckland University of Technology has shown that low-intensity aerobic exercise, such as cycling, effectively reduces delayed onset muscle soreness (DOMS). This phenomenon occurs because gentle muscle contractions stimulate the lymphatic system and enhance lactate clearance, ultimately reducing muscle soreness for subsequent workouts.

DOMS typically arises due to microdamage in muscle fibers following eccentric contractions, triggering the release of pro-inflammatory molecules. So, adding one extra Peloton afternoon session at low intensity, such as low-impact rides or recovery rides, where the heart rate remains below 60% of the maximum, and maintaining a moderate cadence can effectively facilitate the removal of these molecules and combat inflammation, ultimately contributing to an accelerated recovery process.

4. Accelerates Muscle Building

Engaging in two Peloton workouts per day can accelerate muscle building due to increased training volume, leading to greater adaptations and hypertrophy. Daniel Alves Corrêa, Ph.D., a Brazilian researcher, found that strength training twice a day positively impacts muscle strength and hypertrophy.

In his study, Dr. Corrêa compared two groups: Group A performed 16 sets per exercise in one session per day, while Group B did 8 sets in the morning and 8 in the evening. Both groups completed the same total number of sessions, with the only distinction being that Group A did all sessions at once. At the same time, Group B split them into 8 morning sessions and 8 evening sessions.

The study revealed significantly better results in lower body strength with two-a-day training, demonstrating that two shorter Peloton strength classes daily can yield better outcomes than one longer session, as shown in this diagram.

illustration of strength gains after using peloton twice a day
Training twice a day has shown significantly better results on 1RM back squats (7.8% vs 16.1%) and 60% 1RM (19.0% vs 24.3%)

So doing two 20-minute Peloton strength classes per day, one in the morning and one in the evening, rather than a single 40-minute class, yields better results.

Cool, right?

What are the drawbacks of doing Peloton twice a day?

The following are the drawbacks od doing Peloton twice a day.

  1. Risk of Overtraining: One drawback of doing Peloton twice a day is the potential risk of overtraining. A study by Michael J. Hartman from the University of Oklahoma found that while there were no additional benefits from increased daily training frequency, the group that trained twice a day had a greater percentage change in isometric knee-extension strength (+5.1% vs. +3.2%) and neuromuscular activation (+20.3% vs. +9.1%) than the group that trained once a day.
  2. Increased Time Commitment: Doing two Peloton wokrouts every day requires a significant time commitment, which may not be practical for everyone. The lack of sufficient time is a common barrier to regular exercise, as highlighted in a 2021 study by Muhammed Mustafa Atakan. It can be challenging to fit two workout sessions into a busy schedule.
  3. Potential for Muscle Fatigue: Exercising twice a day can lead to muscle fatigue, especially if the sessions are intense. This may negatively impact performance and increase the risk of injury, as observed in a 2023 study by Sandro Bartolomei from the University of Bologna.
  4. Risk of Burnout: Constantly engaging in twice-daily workouts can lead to burnout and decreased motivation over time. It’s essential to balance exercise frequency with adequate rest and recovery to prevent physical and mental exhaustion.
  5. Risk of Iron Deficiency: Engaging in twice-daily endurance exercise, as mentioned in a 2022 study by Aya Ishibashi from the Japan Institute of Sports Sciences, can elevate serum hepcidin levels, potentially leading to iron deficiency. Iron deficiency is a common issue among endurance athletes and can have detrimental effects on performance and overall health.

How to use Peloton twice a day

To effectively use Peloton twice a day, balance high-intensity morning sessions with lower-intensity evening workouts. Here are 8 tips for a two-a-day Peloton routine:

  1. Prioritize High-Intensity in the Morning: Kickstart your day with a HIIT session for an energetic start and significant calorie burn.
  2. Fuel Your Body Appropriately: Ensure you have a nourishing breakfast to power through your morning workout.
  3. Utilize Morning Workouts for Mental Clarity: Morning sessions can clear your mind and boost your energy levels.
  4. Opt for Steady-State in the Evening: Wind down with a longer, lower-intensity evening session.
  5. Focus on Recovery Post-Evening Session: Use the evening workout to relax and aid in recovery.
  6. Incorporate Variety: Mix up the types of workouts between sessions to keep things interesting and effective.
  7. Listen to Your Body: Pay attention to how your body responds and adjust the intensity accordingly.
  8. Ensure Adequate Rest: Balance your two-a-day workouts with proper rest and sleep for optimal performance and recovery.

When I’m up at 5:00 am, a quick 20-minute Peloton workout is exactly what I need. If I skip my morning sessions, my mind feels clouded and my energy levels drop. In the evenings, I opt for steady-state, low-intensity workouts.

This lets me push for longer, especially since I’ve already completed my day. That’s when I usually spend more time, about 30-40 minutes, focusing on lower intensity and higher tempo. It’s a great way to relax, sweat out any anxiety, and enhance my recovery. I prefer dividing my Peloton wokrout schedule by doing high-intensity and climbing exercises in the morning, then switching to fast cadence and low intensity in the evening.

What is the Peloton twice-a-day workout plan?

The Peloton twice-a-day workout plan involves two separate Peloton sessions in a day, usually one in the morning and another in the evening, which gives you more exercise volume compared to a standard Peloton workout plan. This twice-a-day regimen differs from a normal Peloton workout plan by splitting the exercise routine into two parts, allowing for varied intensities and focuses in each session, which can lead to more dynamic and tailored fitness benefits.

Here is the table that illustrates the implementation of a Peloton twice-a-day workout schedule, which I hope will pique your interest and inspire you to consider.

1HIIT (15-20 min)Long-distance (30-60 min)
2Long-distance (40 min)HIIT (15-20 min)
3Long-distance (40 min)Long-distance (40 min)
4Weight trainingLong-distance (40 min)
5Long-distance (40 min)Weight training
6HIIT (15-20 min)Weight training
7Weight trainingHIIT (15-20 min)
8Long-distance (40 min)Yoga or stretching
9HIIT (15-20 min)Yoga or stretching
10Yoga or stretchingLong-distance (40 min)
11Yoga or stretchingHIIT (15-20 min)
12Weight trainingYoga or stretching
Peloton twice-a-day schedule

How many Peloton classes per day are optional?

The number of Peloton classes per day that are optional depends on your schedule and fitness level. If you have more time or work from home, you can do it twice a day or more. However, if you have limited time, it’s still beneficial to aim for daily sessions, even if they’re just 10-15 minutes. Remember, something is better than nothing, so when you’re crunched on time, I recommend doing at least 10-15 minutes. On days when you have more time or fewer work commitments, going for two rides a day can be a great option to enhance your fitness routine.

How often should you ride Peloton for optimal results?

For optimal results, you should aim to ride your Peloton bike 3 to 5 times per week, with each session lasting around 30 to 60 minutes. This frequency balances exercise intensity with necessary recovery time, promoting consistent fitness improvement and preventing burnout. Ultimately, how often to ride Peloton depends on your individual fitness goals, schedule, and level of fitness.

Does doing Peloton twice a day lead to weight gain?

Doing Peloton twice a day does not inherently lead to weight gain; it typically depends on your overall diet and recovery practices. If balanced with proper nutrition and adequate rest, twice-daily Peloton sessions can be an effective tool for weight management or loss, rather than contributing to Peloton weight gain.

Is doing Peloton twice a day safe?

Yes, doing Peloton twice a day is generally safe as long as the intensity and duration of each session are tailored to your fitness level and gradually increase as your body adapts. However, it’s crucial to be mindful of overtraining; pushing too hard too soon can lead to adverse effects like increased fatigue or even weight gain due to the body’s compensatory mechanisms.

Michal Sieroslawski

Michal is a personal trainer and writer at Millennial Hawk. He holds a MSc in Sports and Exercise Science from the University of Central Lancashire. He is an exercise physiologist who enjoys learning about the latest trends in exercise and sports nutrition. Besides his passion for health and fitness, he loves cycling, exploring new hiking trails, and coaching youth soccer teams on weekends.

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