Parade.com chatted with Matty Maggiacomo, Peloton Tread and Strength Instructor and Director of Fitness Programming, all about recovery and why it’s so important to integrate into your workout routine. “If you don’t allow your muscles ample time to recover, you’re actually working against yourself,” Maggiacomo explains. “An analogy I like to use is that it’s like painting over already wet paint. You need to give your body time to rest and repair itself to give your muscles time to heal and therefore grow.” What makes Recovery Day so special? A day of rest or low-impact exercise gives your muscles time to heal, so they can gear up for the next burst. “Remember, when we lift weights, we create microtears in the muscle fibers, and with the proper nutrients and rest those microtears repair themselves with more muscle fibers and in turn create a stronger muscle,” Maggiacomo explains. “If you’re not taking appropriate recovery time, not meeting your nutritional needs, or are lacking in sleep, working out can actually make you feel worse.” Maggiacomo adds that one recovery day per week should suffice.“It’s totally fine to move on a rest day if you really can’t sit still, so take a slow flow or restorative yoga class, which is what I like to do,” Maggiacomo recommends. “You can also take a cool down run or ride, or a slower paced stretch class. But even better, do nothing! Lay on the sofa and be conscious of what’s raising your heart rate!” If your muscles need a break but you’re addicted to the sweat and still wanna workout—you know, just a little one—check out these 15 low-intensity Peloton rides perfect for rest day.
15 Best Peloton Rides for Rest Day
1.30-Minute Feel Good Ride with Ally Love
Love Ally Love? Who doesn’t? Her collection of feel-good rides features music by P!nk, Lady Gaga, and Ed Sheeran, so you can sing and dance along without the pressure of a super intense workout. But be advised—it’s still Ally Love instructing here so, of course it requires some effort, but not nearly as much as her usual rides.
2. 30-Minute Low Impact Ride with Kendall Toole
Whether you’re recovering from an injury or just looking for a lowkey sweat, Kendall Toole’s 30-minute low impact ride is easy on your joints when you need a bit of R&R.
3. 20-Minute Low Impact Ride with Olivia Amato
Looking for a class where much of your time is spent in the saddle? Olivia Amato teaches this feel-good low-impact ride that’s perfect for all levels. You’ve got “Fight Song” by Rachel Platten and “Sunflower” by Post Malone to vibe to, too, so what’s better than that?
4. 20-Minute Recovery Ride with Emma Lovewell
Perfect for helping you speed up your recovery, this 20-Minute Recovery Ride with Emma Lovewell is designed to increase your blood flow and flush out your legs without putting too much strain on your muscles. With a playlist made of Phil Collins, The 1975, and Bon Iver, it’s also a music enthusiast’s dream.
5. 45-Minute Low Impact Ride with Hannah Corbin
You can still get in a good sweat on Rest Day and Hannah Corbin’s 45-Minute Low Impact Ride is proof of that. Spend your time in the saddle rocking out to Eric Clapton, Billy Joel, and The Fugees while waking up your muscles on this smooth ride perfect for Pelotonians recovering from an injury.
6. 20-Minute Low Impact Ride with Robin Arzon
Peloton instructor Robin Arzon might be known for rides that totally kick your butt but she also leads this 20-Minute Low Impact Ride featuring a 4 minute warm-up, 15 minutes of cycling, and a 1-minute cool down. You’ve got a pretty rockin’ playlist led by your fave pop artists to sing along to, too—Lady Gaga, Calvin Harris, The Weeknd, Ellie Goulding, and more.
7. 20-Minute Low Impact Ride with Alex Toussaint
Want an appropriate Rest Day but still want to vibe to some of the hottest jams? Try this Low-Impact ride with Alex Toussaint. In just 20 minutes you’ll get a lot done (without giving your joints too much grief) all while jamming out to songs from The Weeknd, Drake, Miguel, and Beyoncé.
8. 5-Minute Prince Cool Down Ride with Emma Lovewell
No need to do a full-blown workout on Rest Day. Just five minutes with Emma Lovewell during her Prince-themed cool down is enough to make it (purple) rain.
9. 20-Minute Low Impact Ride with Leanne Hainsby
Rated a 7.5 difficulty out of a possible 10, Leanne Hainsby’s 20-Minute Low Impact Ride is for Pelotoners who just can’t quit. Yes, even on Rest Day.
10. 10-Minute Low Impact Ride with Alex Toussaint
Ready or not—Alex Toussaint brings the burn (but like, an appropriate amount of burn for Rest Day) in this quick 10-Minute Ride. Made for low-impact days or for those pressed for time, Alex will have you feeling good with just 10 straight minutes of low-impact cycling. No warmup or cool down necessary.
11. 5-Minute Cool Down Ride with Tunde Oyeneyin
Under even more of a time crunch? No sweat—this 5-Minute Cool Down Rise with Tunde Oyeneyin is perfect to stack after an intense ride, but worth it on its on, too. Designed to lower your heart rate and ease your body into that ultimate recovery zone, this two-song ride is easy on the joints and only rates a 3.7 difficulty level out of 10.
12. 15-Minute Low Impact Ride with Emma Lovewell
What’s more restful than cooling down with a playlist straight from your childhood? You’ll be so focused on all your favorite Disney tunes—from films like Hercules, The Little Mermaid, Frozen, and to start, “The Circle of Life” from The Lion King (!!!)—that you won’t even notice Emma Lovewell pushing you during those main 10 minutes of cycling. It’s a Disney lover’s dream.
13. 20-Minute Low Impact Ride with Jess King
With a high 97% approval rate from fellow Pelotonians, this 20-Minute Low Impact Ride with Jess King is easy on joints but scores points for its playlist. Once you get to the Whitney Houston track, you can’t help but ride and dance!
14. 20-Minute Recovery Ride with Matt Wilpers
Featuring bangers by Drake, Ludacris, Snoop Dogg, and Akon you might think a soundtrack like this is destined to go with an intense workout. But Matt Wilpers’ 20-minute ride is put together with recovery in mind, taking into consideration the need for increased blood flow on Rest Day.
15. 5-Minute AT’s Ride to Greatness: Warm Up with Alex Toussaint
We love the versatility of Alex Toussaint’s 5-Minute Ride to Greatness Warm Up; it’s great to stack but ideal for standalone Rest Day rides, too. With a soundtrack of Kanye West, Pharrell, and Swizz Beats, you’ll up your heart rate in just five minutes while taking it easy on your muscles and joints, too. Next up, find the best indoor cycling shoes.
