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When the interactive exercise company Peloton first launched, it was known for its high-energy, live and on-demand instructor-led classes that revolutionized the at-home fitness space. Never before was there an option to have a human spin instructor in a studio doing the same workout as you at home simultaneously—even shouting out fellow exercisers in real-time.

Today, Peloton has expanded its offerings from bike-based spin classes and their marquee spin bike to a variety of other fitness classes that can be completed with the Peloton Tread or Peloton Row, or any treadmill or rowing machine.

The brand has also created workout plans that can help both veteran fitness junkies and those new to working out achieve not just a healthier lifestyle, but some pretty epic goals, like completing a triathlon or running race, too. Peloton also recently launched a new standalone app called Strength+, which aims to take the guesswork out of strength training.

We asked six fan-favorite Peloton instructors who specialize in specific fitness goals ranging from running to strength to create multi-week training regimens to jumpstart your wellness journey, whether you simply want to improve your mobility or go big with a goal like completing a marathon.

1. Training for a marathon

Becs Gentry lives what she preaches as one of Peloton’s run-specific instructors. Gentry has completed multiple marathons, including the London Marathon and New York City Marathon. She’s even completed a marathon in less than three hours!

“First and foremost, you’re going to want to work on building your endurance running capacity,” Gentry says. “Peloton has great endurance runs that can be done on both the Peloton Tread and outdoors; we have 30-minute runs that build to 60 minutes, and the Peloton ‘stack’ option means you can line up multiple classes so that you can meet your planned workout time goal on those long run days.”

Gentry suggests a healthy mix of Peloton’s endurance run sessions as well as some speed workouts to help you build a strong aerobic foundation while still growing your capacity for faster run paces.

She suggests two-to-three endurance runs each week, which could be made up of classes like a Peloton 60-minute simulation run or one of Gentry’s 75-minute classes like her 75-minute pop run.

As for speed work, Gentry suggests some of Peloton’s 20- to 60-minute intervals classes as they have slightly longer and more taxing intervals but don’t take you all the way up to your max effort. Don’t forget to add in some hills, too, to work all your muscle groups equally.

Lastly, Gentry reminds runners to mix in some Peloton Strength and Core For Runners classes, too, anywhere from one to two times a week.

Peloton also has an 18-week training plan for those looking to tackle their first marathon. Check out the Road to 26.2 program here:

• Part 1
• Part 2
• Part 3

2. Training for a triathlon

Matt Wilpers is an accomplished triathlete and Peloton instructor who has completed multiple half-Ironman races as well as marathons. He brings more than 10 years of coaching experience to his classes with Peloton and specializes in cycling-focused classes.

A triathlon consists of a swim, bike, and run, completed one right after the other, usually in one day. There are a variety of distances across each of the three disciplines, ranging from a shorter “sprint” distance triathlon (750-meter swim, 12.5-mile bike, 3.1-mile run) all the way up to a long-distance Ironman triathlon (2.4-mile swim, 112-mile bike, 26.2-mile run).

You’ll want to train for anywhere from four to 24 weeks depending on your level of experience with triathlon and the distance you’re training for, according to Wilpers.

While Peloton doesn’t currently offer swim workouts, Wilpers recommends multiple cycling and running classes to get you going as you train for a triathlon.

Cycling classes

• Power Zone Rides: Perform your FTP test and train with zones based on watts/output customized to you. These classes are broken down into three different levels depending on the zones you’d like to focus on.
• Power Zone Endurance, Zones 2 to 3: These classes will likely make up the bulk of your training in order to ensure you can handle the cycling distances. Peloton offers classes in lengths up to two hours—for example, this 45-minute power zone endurance ride.
• Power Zone, Zones 3 to 6: These classes are a progression from endurance classes. They’re great building-block classes when it’s time to start adding intensity to your training to better develop lactic threshold, VO2 max, and anaerobic capacity (your body’s ability to produce energy without oxygen during short, high-intensity workouts). These classes will help you get faster—for example, this 30-minute power zone ride.
• Power Zone Max, Zones 3 to 7: These classes offer high-intensity, breakthrough workouts that push your limits on zones 4 to 6 and often target your neuromuscular power (where your brain and muscles to work together) in zone 7. These classes will help you get faster—for example, this 45-minute power zone max ride.
• Low-Impact Rides: In these classes, you’ll work on drills to help you improve your pedal stroke so that you’re cycling more efficiently and effectively—for example, this 20-minute low-impact ride.
• Pro Cyclist Rides: Not only do these classes offer great workouts, but you’ll also get tips and training advice from a former pro cyclist—for example, this 45-minute race simulation with Christian Vande Velde.
• Warmup and Cooldown Rides: Take these classes before and after intense cycling workouts.
• Post-R