INTRODUCTION

On the day after Thanksgiving—which also happened to be my wedding anniversary—my wife and I were feeling particularly overstuffed and out of shape. A number of things can happen when you feel this way. You can get down on yourself. You can resolve to eat better in the future. You can avoid mirrors at all costs. But one of them is suddenly finding yourself at the Peloton store, which was precisely what happened to us.

The friendly sales representative asked how she could assist us.

“Deborah,” I said, reading her name tag. “Take a good look at me.”

She appeared momentarily confused as I continued.

“Do I look like someone in one of your commercials? I’m not young, and I’m not already in shape—with great muscle tone and a jaw like a quarterback. Why should someone at my age and with my build purchase your bike and subscribe to your streaming service of fitness classes? Frankly, it all seems daunting.”

“We have a lot of great beginner and interval training programs,” she replied without batting an eye. “Do you like Soul Cycle or Flywheel?”

“I hate working out in front of other people.”

This seemed to be enough for her to render a diagnosis.

Deborah said, “Then the Peloton Bike is perfect for you. You’ll have the benefit of those types of classes—group classes—but you’ll have the flexibility to do the work-outs in the privacy of your own home. Would you like to try the bike out here at the store?”

I was not dressed for a workout and had not planned on exercising that day. (And I was, as you will recall, still overstuffed from Thanksgiving.) Yet none of this was a problem. Deborah lent me a pair of special shoes, and before I could say Greg LeMond, I was clipped in and pedaling on a Peloton. After five minutes, I announced that “this isn’t so hard after all.”

“Uh . . . you’re just in the warm-up stage,” she pointed out.

I chose not to take this personally.

I looked over at my wife, who nodded in approval. She liked the workout and she liked the bike—so far, so good.

Then I asked about the price. Let’s just say it was a good thing I was still clipped in . . . because otherwise I might have fallen off the bike. Peloton Bikes were—to say the least—not cheap.

But couples sometimes make “big purchases” if something is important or special. My wife immediately let me know that she saw a way that this could be both.

It would be the perfect anniversary gift, she told me. And it could be one we give each other.

“That’s not very romantic,” I replied.

“Are you kidding?” she asked. “What could be better to give each other than the gift of health? What could be more romantic than staying in shape for each other?”

The more I thought about it, the more I couldn’t argue with it.

Deborah, it turned out, had seen this movie before. From across the Peloton store showroom, she flashed a knowing smile.

* * *

It is no secret that there are enormous health benefits to indoor cycling. It can reduce your overall body fat and help you drop pounds. When you ride a bike—stationary, outdoor, or otherwise—you’re using some of the largest muscles in your body: the gluteus maximus and the quadriceps. “Spinning”—a.k.a. riding a stationary bike like a Peloton—can burn a tremendous number of calories. Some workouts will run you six hundred calories or more. An intense ride on a Peloton gives you an optimal cardio workout—increasing heart and lung capacity, while also toning your leg and butt muscles and getting rid of some of those excess pounds.

Some newer studies have also shown that spinning may trigger the release of chemicals that could lead to blood vessel repair and renewal.

So it’s the complete package. An intense cycling workout can help improve body composition, decrease fat mass, and also lower your blood pressure and cholesterol.

Does this already sound too good to be true? Are you wondering if there are any drawbacks?

Well, there aren’t any surprises, if that’s what you mean. But it is possible to try to do too much, too quickly. As with any other form of exercise, overexertion—especially when you first begin the activity—can lead to injury. The good news is that, with a Peloton, you’ll know when you’re taking it to the limit. Your body will tell you. And the metrics on the bike will, too. It’s also quite intuitive when it comes to easing yourself into a Peloton workout. Keep yourself hydrated properly and give your muscles time to adapt to the intensity of the workout.

When begun carefully and in moderation—at least at first—the type of vigorous aerobic exercise offered by a Peloton has very few risks and many potential benefits.

Bike-based exercise can be excellent for athletes at all levels who are beginning to suffer from joint issues that arise from higher-impact workouts (such as running).

A high-intensity Peloton workout is good for mental health, as well. After a bike-based workout, you will feel your energy and mental focus improve, and you’ll have more energy as you go through the rest of your day. Vigorous exercise releases endorphins, which tend to put people in a better mood and give them a pleasant sense of calm. In addition, scientists have found that after spinning, there is increased blood flow to the brain.

The upshot is that it keeps you mentally sharper while improving your concentration, memory, reasoning, and planning. Again and again, studies by exercise physiologists find that spinning can elevate your mood, relieve anxiety, and reduce stress. And those are just the short-term benefits. Over the long term, we’re finding that twenty to thirty minutes of riding a day can actually prevent depression.

And who are we to argue with science? With so much good data to recommend it, all the evidence makes a very strong case for the benefits of a Peloton workout.

What does the word pelton means As it turns out, the word derives from the French word for “little ball.” In the military sense, it can be used to mean “platoon,” but in a road bicycle race, like the Tour de France, “the peloton” is the word used to refer to a cluster or group of riders. A group of bikes together is a peloton.

The company that produces the Peloton exercise machine—Peloton Interactive—was founded in 2012, but it wasn’t until 2014 that they started selling their namesake exercise bikes. Although numbers vary depending on which source you use—probably because there are discrepancies regarding how many people own the bikes, how many households have multiple users, how many people just use the app, and who uses the bike in a gym or hotel—hundreds of thousands of people are using Peloton today. Suffice it to say, it has grown tremendously since its origins and shows little sign of slowing down.

When the product was first introduced, many on Wall Street didn’t believe Peloton Interactive would succeed because, the thinking went, “You can’t be a hardware and a software company.” And Peloton, of course, involves both the physical exercise bike and the creation and deployment of the visual content that complements the bike-riding experience. But this was one instance in which the Wall Streeters were proved wrong! Peloton’s unique approach has paid off—with an emphasis on “paid”—because in addition to selling an expensive bike and touch screen tablet, the company makes a lot of money off the subscriptions it sells. At the time of this writing, Peloton Interactive is valued at an astonishing four billion dollars.

The headline of a recent New York Times article about Peloton Interactive read, “PELOTON IS A PHENOMENON. CAN IT LAST?” I’m not a betting man, but everyone I know who has tried a Peloton Bike loves it.

So I’d give it more than even money of lasting a good long time.

The popularity of Peloton Bikes is not hard to understand when you sit back and think about it. The product was introduced during a cultural and business cycle (no pun intended) that saw the rise of health and wellness activities. Coupled with a new focus on nutrition, more and more Americans are looking at ways to get healthier through exercise. Cycling has seen a particular boom in recent years. There’s always been a baseline of people who like bike riding (both outdoors and indoors). This has been true since a French baby carriage mechanic first invented the modern bicycle! But what explains the newest boom? One answer is the rise of cycling fitness gyms like SoulCycle. SoulCycle has developed a devoted following—some have even called it “cult-like”—and many adherents describe it as a way of life! But the popularity of SoulCycle is not the full explanation. Indeed, if we look more closely, we can see that SoulCycle is more a symptom than a cause.

The answer, truly, is technology.

When we look at exercise trends over the decades—from aerobics to Tae Bo videotapes—we see that technology is always a driver. People everywhere are always looking for exercise that is accessible, engaging, and as tailored and customized as it can be. In the 1980s, for example, we saw the explosion of aerobics. Aerobics routines could be customized to the fitness level of those who participated, while “aerobics studios” offering group classes abounded. Consumers could also enjoy the convenience of doing aerobics in their own homes. Then-cutting-edge technology—the VCR—made this crucial aspect of the aerobics experience possible.

Through the end of the twentieth century and into the twenty-first, we’ve seen enhancements and refinement driven by other technological innovations such as the Internet, DVDs, wireless technology, and streaming.

With Wi-Fi devices nearly omnipresent, the time is now right for Peloton!

In addition to technology, another factor that I strongly believe has helped ensure the rise of Peloton is the increasing challenge of finding a “work/life balance” and making time for exercise activities. In blue-collar jobs, Americans are working longer and longer hours. And in white-collar ones, technology has made connection to “the office” near-to-constant, with workers pressured to address job projects during all their waking hours.

While American workers look for ways to address these challenging trends, they still need to find ways to sneak in a workout whenever they can!

This challenge of being time-strapped was crucial to the founding of Peloton, and that’s not hyperbole. Consider the origin story of the founder, John Foley. He and his wife had always loved working out, and they enjoyed going to spin classes whenever they could find time. But with two small children at home, it was a constant challenge. It seemed they could never find the time to get to a studio.

But there is wisdom in the aphorism: “Necessity is the mother of invention.”

Thus a company was born.

Peloton now has over eighty brick-and-mortar locations in the United States, Canada, the United Kingdom, and, more recently, Germany. And it shows no sign of stopping. The company plans to open many more stores in the next decade and is especially targeting high-end malls. On the content-creation side, the company is also growing and robust. It employs thirty-four full-time instructors who stream over twenty live classes per day. And Peloton’s permanent library now offers thousands of on-demand classes, too.

So we know that Peloton is on the leading edge of exercise solutions that technology is making possible. We also know that it’s an innovative, growing company that shows no signs of stopping. But is a Peloton the right piece of exercise equipment for you?

When thinking about whether or not you want one of these remarkable devices in your home, it’s important to consider the quality of what you will be getting. The question is not only how well it will perform, but how well it is designed. There are several imitators and “knockoffs” of Peloton. But I hope I can convince you to go with the real thing.

The Peloton Bikes are made of cutting-edge material like carbon steel and aluminum. From across the room, you can appreciate that this is something that’s really designed and built to exacting specifications with the user in mind. (And I have to add—to put it in layman’s terms—this means they’re really cool-looking, and a great conversation piece!)

Peloton Bikes have a weighted flywheel in the front that provides electromagnetic resistance that the user can adjust. The feels-larger-than-it-is, twenty-two-inch touch screen attached to the front of the bike runs streaming content in high definition. That content consists of a multitude of live classes, thousands of on-demand classes, and scenic rides through the countryside that look absolutely gorgeous. You can customize your workouts using filters that provide a wide selection of rides that vary by length, intensity, style, music playlist, and even instructor. (Many Peloton instructors have become superstars in the cycling community. One of those instructors—Jenn Sherman—is perhaps the best known, not least because of the accolades she has received from radio personality Howard Stern. Robin Arzon, Peloton’s VP of programming, is also immensely popular.)

Make no mistake about it, Peloton’s instructors are the real deal. They are more than competent and engaging—which in my opinion ought to be the bare minimum. But these folks go above and beyond. For the sake of variety—and meeting the needs of all fitness levels—they each take a slightly different approach to their workouts. This really keeps riders coming back for more. And as you’ll immediately find if/when you start using a Peloton, many instructors bring in their own DJs, which makes the class even more enjoyable and personalized!

The available Peloton classes range from beginner to advance beginner, low impact, interval, and climbing (which can be challenging and actually requires standing on the pedals). The versatility is really remarkable. Whether you’re a beginner just looking to get back in shape or an experienced cyclist looking to really go hard and challenge yourself, there’s going to be a class level that is right for you.

But what about accommodating your busy schedule? Some days you have more time than others. Well, Peloton’s got you covered here, too.

In addition to intensity, the workouts can also be customized by time. The time ranges go from five minutes all the way up to two hours, but the majority of classes last between thirty and forty-five minutes.

Okay, I hear you saying, “It sounds like Peloton’s got me covered when it comes to cycling and spinning exercises of all intensity levels. But what if I want something closer to a full-body workout? For what Peloton costs, I could be well on my way to affording a piece of home gym equipment that offers other exercises.”

As you can probably guess, the pros at Peloton have thought of this, as well.

If you’re looking for, say, an upper-body workout in addition to the cardio you’re going to get on the bike, one-, two-, and three-pound dumbbells are available to complement many of the workouts, and they conveniently fit in a rack behind the Peloton’s saddle. (It’s important to note here that lifting while riding remains controversial within the spinning community; some feel that its more likely for riders—especially inexperienced ones—to injure themselves this way. As with all things I’m covering in this book, use common sense when deciding if it might be right for you and always consult with your doctor before beginning any new form of exercise program.)

At this point, a question that often comes up when I’m telling people about Peloton Bikes is “Can you pause a class if you need to use the restroom, or your child starts crying, or you drop your water bottle on the floor?” The answer is NO. At least not while taking a live or on-demand ride. Because of limitations in the technology, there is no way to stop them once they’re started. (We can hope that one day Peloton will update the software to allow this—just as how live TV can be “paused” and then put on delay—yet for now, you can always rejoin the class, or start over from the beginning, after attending to whatever emergency arises.)

Yet another question I usually get from friends is about the safety and security of the investment. Sure, a Peloton Bike looks cool, works great, and has excellent HD content . . . but will it be around for a while? Moreover, if something were to somehow go wrong with my bike, would I be left out in the wilderness?

Here, Peloton has you covered. The included limited warranty that comes with all bikes covers the mechanics, tablet, and parts and service for all issues related to normal wear and tear occurring in the first year you own the bike. The bike’s frame has a warranty of five years. If you’re still concerned about the safety of your investment—maybe you live in a house with mischief-age children who might attack the bike—extended warranties are also available. (When it comes to making these extra warranties affordable, be on the lookout for referral codes that Peloton periodically offers. They can take up to one hundred dollars off of your costs.)

In addition, if you’re fortunate enough to work at a company with a health insurance or wellness program that covers exercise programs, you may be able to get a reimbursement for the annual costs of using a Peloton Bike, just as you would for health clubs. Corporate policies about what employee wellness programs will cover are always shifting, but they seem to be moving in the direction of covering (at least partially) lively activities that will help keep workers healthy and fit. If you’re not sure about your own workplace, my advice is to check with your company policy or Human Resources representative. And if they don’t cover Peloton yet, let them know it’s a benefit you desire. If enough employees express interest, management can often make adjustments accordingly.

While the custom, HD content is probably the “bread and butter” of how Peloton has transformed the home cycling experience, it’s important to understand that the live (and prerecorded) classes aren’t the only ways that Peloton harnesses technology to give you the best possible cycling experience.

While on the bike, you will be able to measure all sorts of health and fitness metrics, including ride time elapsed, ride time remaining, resistance, speed, cadence, distance covered, total output, calories burned, and your heart rate (if you wear a compatible heart monitor). These metrics aren’t important to some users—who just want to enjoy a ride and not think about these specifics—and you’re never compelled to unduly focus on them. But if you decide that you need them, Peloton makes getting your live metrics readout easy and intuitive.

In addition, a Leaderboard—located directly to the right of the HD screen—allows you to compare yourself to other people who are doing the same ride, in real-time, while you are in the saddle (or, if you like, against those riders who have taken that ride in the past). Some people thrive on this sort of friendly competition. Other riders dislike it. That’s why Peloton keeps it completely optional and customizable.

And just like everything seems to these days, Peloton has an app. But while many products appear to have created an app out of peer pressure, or because they “feel they need to,” Peloton has thoughtfully and carefully designed their app to truly complement the riding experience and bring enhancements that go above and beyond. On Peloton’s app you’ll find many of the same classes you can take while on the bike, but also thousands of additional classes in other categories related to fitness and wellness. You’ll find sections for meditation and yoga, to enhance jogging or walking, and everything in between.

(Many of the people you pass on the street doing outdoor activities like running or cycling may be running the Peloton app through their earbuds.) Now, I wouldn’t invest in a Peloton exclusively for the app experience—the bike is still the star of the show—but if you’re already interested in the bike, I think you’ll find Peloton’s app offerings to be a genuine value-add that helps create an excellent synergy with the other wellness activities you may choose to do.

So now that we’ve reviewed the good side of the technology, let me also address the main concern that Peloton buyers usually have—and that I certainly had, at least in the back of my mind—when it comes to technology. Namely, that it changes. Earlier I mentioned how VCRs led to a groundbreaking boom in home aerobics in the 1980s. But how many people still use their aerobics videocassettes today? How many people still have VCRs?

If you’re thinking along these lines, you’re not alone. But I hope I can convince you that there’s excellent evidence that 1) Peloton is not going anywhere soon, 2) the technology Peloton uses now is cutting edge and is going to have a long and lasting impact in its space, and 3) that if and when home exercise technology does evolve once more, the odds are that Peloton will be one of the companies leading the way.

I’m no mathematician, but when I look at the comparatively high price of the bike ($2,200 and change) coupled with the monthly subscription costs (and the few, optional one-time costs for accessories), and I compare that with the annual fees of my health club—which might include the occasional hiring of a personal trainer, the price of spin classes in a studio, and how many people in my household would use it—I come to the conclusion that Peloton is worth the money. Moreover, Peloton’s engineers are always updating their technology. The library of HD rides is always expanding. The number of accessories available for the bike is always increasing. The number of enhancements available on the app grows almost daily. When was the last time that your health club upgraded its equipment or facilities? And was that upgrade free, or did it involve an increase in membership dues?

Of course, the hesitation for some when it comes to pulling the trigger on a Peloton is the simple fact that companies can go out of business. (For those of you old enough to understand the reference, you may be saying: “Sure, VCRs were a hit . . . but how do I know I’m buying a VHS and not a Betamax?” Or: “Is this going to be the Blu-ray that becomes the dominant technology for a generation, or the HD-DVD that fizzles out in a few months?”) I certainly don’t blame people for wondering if there’s a chance that Peloton maybe won’t survive. If that happened, then yeah, the bike would be rendered pretty much useless (since there would be no more access to the subscription service, where all of the content is located). But I also think that after looking at the evidence, it would be downright silly to conclude that Peloton is going anywhere soon. A behemoth with a multibillion-dollar valuation, Peloton is poised to become a dominant force not just in spinning, but in fitness, period, in the coming years. It is expanding into new untapped markets, and its profile in our culture is only increasing. It has no serious competitors as a brand, and it utterly dominates its sphere of influence. There is no sense that the technology it uses could become redundant anytime soon.

If you still have questions related to Peloton as a sensible, long-term investment, I encourage you to make this book the start of your research, as opposed to the end of it. The assertions I’ve made here are backed up by virtually all fitness industry experts.

And if you’re still nervous? Well, a Peloton is a big investment . . . but all I can say is that sometimes in life you have to take a chance.

For me, personally, when I think of the importance of my health, and the overall convenience that working out on a Peloton has afforded me—to say nothing of the psychological benefit I’ve enjoyed and the positivity that’s come from knowing I’m investing in my own wellness—I just don’t think I could put a price on it.

It’s remarkable how seamlessly the Peloton has become a fixture in my life.

When I first wake up in the morning, I no longer look out the window or check my weather app to see if I need a coat. Nope. Instead, I go into the other room and work out on my Peloton. I honestly can’t remember ever being this motivated to work out after the initial novelty of a device has worn off. For me, this adds a nice sort of “bookend” to the experience. Peloton the brand is in it for the long haul, and so am I. By keeping me engaged with high-end technology, an immersive experience, and classes that are custom and unique, Peloton has transcended what is typically called “workout equipment” and reached a whole other plane.

People with kids swear by Peloton because they don’t have to spend needless time getting to and from the gym—and managing childcare in the process. For working people, Peloton makes it so easy to fit a workout into an already-busy day. But I think the biggest attraction has to be the way it removes the boredom and monotonous repetition that can be such a deterrent to exercise. Instead, it makes your daily, much-needed workout something that is new, different, and fresh every time. I think it’s not an exaggeration to say that working out on a Peloton Bike can be a truly life-changing event.

Of course, I was not always a true believer. And I think there may be no more useful tale to tell here than the story of my own conversion . . .

* * *

A few weeks after leaving the Peloton store, my wife and I awaited the delivery of our new bike. Speaking frankly, we were excited—sure—but we were also praying that this new acquisition would not become an overpriced clothes rack one day.

My wife and I had reason to be worried. For years, we had had memberships at various gyms. Sometimes we took classes, or tried other enhancements to our workouts, but most of the time our memberships went unused. I don’t know how much money we spent on time we simply never used at the gym, but it’s certainly significant.

For me, I used to dread pulling myself out of bed and going to the gym on a cold, rainy morning. (Consequently, most of the time going to the gym “lost,” and I’d roll over and go back to sleep.) And it wasn’t just getting there. If I did make it to the gym, then it was boring with a capital B. It was not something I looked forward to. (I liked “having done it” but not actually doing it.) Working out was an intimidating, irritating, joyless experience.

The first clue that this time was going to be different was not just wishful thinking; it was when we got to know the people.

My wife and I have found that the employees who work for Peloton are very nice and exceedingly helpful. This was true in the showroom—sure—but find me a salesperson who isn’t nice and helpful, and I’ll show you somebody who’s going to find a new line of work pretty soon. With Peloton, it’s been consistent across everyone we’ve spoken with, listened to, or taken a class from.

As an example, the two people who delivered the bike to our home were knowledgeable and professional. They spent time making sure the bike was operating properly and gave us some tips on operating the bike before leaving. Just take a moment to consider how this customer service experience stacks up against what the American consumer has been conditioned to expect/tolerate. Even the most major, expensive purchases are frequently delivered to us by people unaffiliated with the company we’re making the purchase from, and who don’t know and/or don’t care about the product itself.

But as good as our delivery and setup experience was, just days later when the first bill came due, I thought to myself: “This is a sizable chunk of change. If we’d been disappointed in the product—or if we’d had a lousy delivery and customer service experience—I’d be really upset at having spent all this money!”

I say this not to harp on the price of the machine, but instead to make this point: If you are going to make this type of investment—and, as I hope is clear, I think it is a very wise investment—then doesn’t it make sense to demand the kind of product and service you get with Peloton? Doesn’t it make sense to get everything you deserve out of the experience?

So now the bike was in our house. With all the ensuing excitement that came with receiving the delivery—not to mention the desire to start cycling right away—I confess that I might not have been paying the closest attention to all the details I was hearing during the setup. I expect I won’t be the only one to experience this; it’s a lot of information to take in all at once.

We live in exciting times when new technologies are being applied to consumer goods and services, and it seems as if our lives were constantly thereby improving. But at the same time, the speed of these advances can seem overwhelming at times. If you’ve purchased or leased a new automobile in the last five years—and it came “fully loaded”—then you know exactly what I am talking about. You can get in and start driving without a problem most of the time—sure—but how many hidden features are you unaware of? How many features are you aware that you’re probably unaware of? To give a real example, when we got our last car, we drove around for literally a couple of years staring at the dashboard odometer until our son showed us how to initiate the car’s head-on display. And on how many winter mornings did I handle a cold steering wheel before I finally discovered how to turn on the heated steering wheel function? (The answer is, more than I’d care to admit!) It’s the same thing when it comes to new smartphones: we generally know how to make calls and text all right, but how many features do we discover gradually, over time, through trial and error?

Bear with me; all this is connected to my failure to listen closely as the Peloton’s functions and nuances were explained to me.

The Peloton Bike is a beautifully crafted exercise machine. There’s no doubt about that. The tablet that sits atop the handlebars is a work of ingenuity. But it is also a very advanced piece of exercise technology. Like so many contemporary electronic devices today, so much can be done with it that there simply isn’t time to explore it all during delivery (or even in the store).

The good news is that when something doesn’t work—or you have any kind of issue with the Peloton Bike—there are things you can do to troubleshoot those problems . . . if you just know how. There are things that are likely to occur with the bike, and things that are rare. And there are most certainly things you can discover about the bike and think to yourself (in a forehead-smacking sort of way): “If only I’d known that sooner!”

That is the reason I wanted to write this guide. I want you to learn what you’ll need to know, and what you’ll want to know. I want you to have a sense of what you ought to learn right away, and what you can bother with later. And I want you never to feel as though you were the only one experiencing certain issues when you’re getting used to your Peloton Bike.

You could spend hours on the phone with Peloton support, surfing the web, watching YouTube tutorials (with long, ponderous introductions)—hey, at least you can use the Table of Contents to skip this one after reading it once!—or asking your friends what they would do in your situation. You could. But my goal is to make sure you won’t have to. I want to help you quickly and effectively get the most out of your bike from the moment it enters your home. Though the Peloton Bike itself represents new, advanced technology, its tips and tricks can be well understood through one of the oldest technologies—the slim volume you hold in your hand.

The remainder of this book consists of PELO TIPS, which are based on topics that commonly come up—and issues you may experience—right after you get your bike home.

Within each tip, there are often many hacks, tricks, and subset pieces of advice all presented with a single goal in mind: you getting the most out of your Peloton Bike so you can easily and quickly begin reaching your desired fitness objective (and, just as important, so you can get straight to the fun parts of owning a Peloton).

It’s one thing for me to talk about these tips, but quite another to show them to you. So without further ado, let’s get underway!