I’ve been hooked on the Peloton running classes since I discovered them in 2020, but I quickly figured out I had to ignore the paces cues and do my own thing. I thought the new Peloton pace targets would change that, but I still find I can’t keep up—or slow down enough.
All pace targets classes have this logo on the preview image ^^
Puzzling Over Peloton Pace Targets
The theory behind the Peloton pace targets classes is solid. Everyone runs at a different pace. What is “easy” for one person could be “hard” for another. When an instructor calls out 6.5 mph in a block intended to be a “moderate” effort that pace is likely to be too fast for some and too slow for others. Cuing the efforts more descriptively is more inclusive, and helps each individual experience the intended workout plan.
In a Peloton pace targets class, the instructor will tell you to run at one of seven efforts: recovery, easy, moderate, challenging, hard, very hard, or maximum. So far, so good. But runners like metrics, so Peloton has you set a pace target level so each pace target effort is associated with a specific pace range.
Your pace target level is based on your fastest mile pace. You choose a level where that pace is at one of the higher efforts levels.
So why am I puzzling?
Not too long ago I held 6.7 mph for a full mile. It was challenging but doable. A 6.0 mph pace feels “easy” to me, and I usually start my tread runs at 5.7 mph to get my legs moving. A pace of 7.3 mph feels very hard, and 7.5 mph is about my max effort.
Using my max paces to choose my level puts me at level 6, but 5.7 mph is certainly not a challenging pace for me. Using my easy paces to choose my level puts me at level 8, but I’m not even going to attempt a 7.8 mph pace—let alone 8.6 mph.
I’ve set my pace targets at level 7, but it’s still a much wider range than I run at.
Matt Wilpers says most runners run too hard for their “easy” runs and too easy for their “hard” runs, but < 5.5 mph is not a natural feeling running pace for me, and at 7.5 mph I worry something is going to pop. So, even though pace target classes are supposed to have more personalized metrics, I’m still ignoring the target paces most of the time!
Weekly Wrap
The highlights: 3 three treadmill runs (some with pace targets), one run with Scooby, and my first outdoor bike ride of 2025.
Sunday: 32.25 mile bike ride
First bike ride of 2025 and I didn’t ease into things. We rode over to my moms and through a few neighborhoods and enjoyed all the trees in bloom.
Monday: Core + UB Strength + 3.3min tread miles
I turned Ben’s ALW class into a “regular” upper body strength class by using heavier weights— except for the arm circles — and took Jon’s walk + run as run, doing a slower run at 2-3% incline during the “walk” intervals.
Tuesday: Core + FB Strength + 30 min Peloton ride
I didn’t fool around with my workouts on April 1, but I did take a fun Peloton ride—Cody + Tunde’s Lady Gaga ride. Jess’s FB strength was a solid mix of a little bit of everything. Her 20 min classes are packed but not over the top.
Wednesday: Core + UB Srength + 3.3 Tread Miles
Matty’s new upper body class had a lot of single arm work which is hard and makes you really focus on form. Alex cued his run with an 11 min progressive block followed by shorter, faster intervals.
Thursday: 20 min SFR + 35 min Peloton Ride
Matt’s SFR class included forearm reverse planks, and boy were those hard! So much harder than straight arm reverse planks. They really lit my hamstrings on fire! I needed that warm-up before Olivia’s power zone ride. It was a tough one.🥵
Friday: Core + LB Strength + 3.5 Tread Miles
Tunde’s glutes class is one I’ve booked marked as a great pre-run glute activator — it’s a circuit of prone hamstring curls, clam shells and hip bridges. Marcel’s tread class is too old to have pace targets, but her cues were ridiculous anyway. I think she called out an 8+mph sprint at the end. 😳
Saturday: 6.3 Scooby Miles
After a short warm-up I took Scooby out for what counts as my “long” run these days. It was cloudy and in the low 60s, but pretty humid. I saw a lot of dogs heading into the park I usually loop through, so I opted for another route to avoid unruly encounters. Scooby is usually fine running past other dogs, but I wasn’t in the mood to be on guard the whole time.
Thanks to Deborah for the Brooks hat!
A huge thank you to Deborah and Kim for hosting the Weekly Run Down link up, and to each of you for stopping by.
Do you have a wide range between your easy and hard running paces? Any coaches want to comment on the pace targets ranges?
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There was. A lot of discussion about pacing when I did those Wilpers run challenges for a few years. I was running way too fast for my easy runs. He had us doing lots of tests to find the pace he was looking for.It was challenging but it worked for me when I was really training.
Great to see you as always!
The pacing for his non-Peloton training group made much more sense.
Yay for an outdoor ride to see the blooms. We’d hoped to ride into DC to see the cherry blossoms, but the timing couldn’t have been worse with the surgery to remove the skin cancer on my shoulder. At least I could ride inside!
Smart to change routes on your run, and not put yourself in Scooby in a position of another dog being aggressive.
It seems like you have a very solid grasp on your paces, but they’re not lining up with Peloton. I blame Peloton.
Sounds like you had a great week, with an outdoor bike ride and a Scooby run!
I had forgotten about forearm reverse planks- I’m going to try some. I’m trying to do exercises that target hamstrings. I remember they’re hard though!
That’s such an interesting table—thanks for sharing it!
I’m noticing the same thing you are. Six out of seven paces in my level are spot on. I can definitely run a full marathon at the “challenging” pace. But that max pace? No chance.
It makes me wonder if the chart was built with younger male runners in mind—maybe their top-end speed skews things a bit for the rest of us.
In any case, I’d do exactly what you’re doing—trust your instincts and run by feel!
That table is awesome, but I feel the same way. I like to try to run at 6 or under 6 mph, but my easy pace would probably be 5.5—but I can’t imagine running higher than 7.2 for an extended period of time! I wonder how many other people are feeling the same way.
My paces are usually all over the map. I usually run-by-feel, and I just go with what my legs are doing on their own, LOL. I know I run my “easy” runs probably too fast, but I don’t notice while it’s happening (nor do I feel like I’ve overdone anything). I blame my long legs…it’s REALLY tough to take shortened strides or consciously make them move “slower” when in motion. Similarly, it’s also tough to make them go faster than what they’re in the mood for.
I need to try Tunde’s glute class; and I’m gonna cue-up the lady Gaga cycling class next time I’m on the bike!
The math ain’t mathing on those pace charts! Glad I don’t have to worry about that anymore, lol! I’m really enjoying just running for pleasure.
I am 100% not a numbers person, so I would be just as confused by those paces! I think you do what feels right for your body and you can’t go wrong.
How does Scooby keep getting more and more adorable!
Well done on that first outdoor ride – it was a long one! I am still looking forward to warmer, dryer days to get back on my bike again.
Great week of workouts! Nice to get out on the outdoor bike again. My husband did this morning, but came back absolutely frozen, lol! We’re expecting some very good weather days now but early mornings are still cold.
The reverse planks must be challenging, and especially on the forearms. I remember trying them two or so years ago, but straight arm, and couldn’t do them. Not sure if the (lack of) core strength or shoulder mobility was the problem.