Peloton finished the Boost Your Base challenge in June and the full on demand class list is now available. You will no longer find it in Collections – it has officially made it’s move to Programs and is waiting for you to dive it. This program offers a new opportunity to lay a solid foundation that is designed to develop lasting aerobic capacity through a structured Power Zone approach. This eight-week series, now complete and on demand, is led by the beloved endurance expert Matt Wilpers, and focuses on sustainable training – especially the often overlooked Zone 2 work – with longevity, performance, and flexibility in mind. TCO’s article about the program launch includes some great history on Power Zone at Peloton. Click here to check it out.

Are you new to Power Zone Training?

Power Zone Training is a structured cycling methodology based on your Functional Threshold Power (FTP) – a personal performance benchmark that helps divide your effort into seven distinct training zones. Each zone corresponds to a percentage of your FTP, from easy recovery in Zone 1 to maximum effort in Zone 7.

Unlike heart rate training, Power Zone Training uses consistent, measurable output (your watts) to personalize your workout and remove guesswork. This precision allows you to train smarter, avoid burnout, and maximize gains in endurance, power, and efficiency. Need to take your FTP test before starting this program? Get some info here or you can read more on the Peloton blog.

The Magic of Zone 2: Why It Matters for Longevity

Zone 2 training, or working at 55–75% of your FTP, is the aerobic “sweet spot” where you can build endurance without overwhelming the body. It’s steady, sustainable, and backed by science. Research shows consistent endurance training improves mitochondrial function, enhances fat metabolism, and boosts cardiovascular health, all of which are essential for long-term fitness and overall healthspan.

Most casual exercisers skip over this crucial zone in favor of higher-intensity sessions, but a certain famed Peloton instructor and athlete is on a mission to change that.

Matt Wilpers: Building a Base for Life

Matt Wilpers, a former NCAA Division I distance runner and longtime Peloton favorite, brings his endurance training expertise to every class. For Matt, Boost Your Base is more than a program – it’s a passion and a philosophy. He knows from personal experience and coaching that Zone 2 work is where the real magic happens.

“People often chase intensity and neglect the base,” Matt says. “But you can’t build a skyscraper on a weak foundation. Zone 2 is where you get durable.”

His drive for long-term health and performance as opposed to short-term quickie results is at the heart of this program.

Why me?

I was reading and listening to several longevity experts that were talking about the importance of endurance training as we age. When Peloton announced this program, the timing was right and I knew I had to try it. I was familiar with Power Zone, had taken my FTP test several times and occasionally dropped a class in my stack. In a previous life, I had been certified in and taught zone training spinning classes during my stint as an instructor at a local gym, but wow – it had been a minute. My busy life had been keeping me to 20 and 30 minute classes and I desperately wanted to get back to longer rides – this seemed like a way to stay accountable.

There are so many different instructors that teach Power Zone for Peloton and they would each be involved in this 8 week program. Several of these instructors I had never taken classes with – like Christian Vande Velde and Charlotte Weidenbach – so this was an opportunity to expand my horizons, AND listen to a whole lot of new music. I added so many tracks to my playlist!

Finally, I am rehabbing from a knee injury and lots of things have been off limits and this program was Ortho and PT approved!

What to Expect: Weekly Class Breakdown

Boost Your Base is structured over eight weeks, with three rides per week, each progressively building your aerobic engine.

Weeks 1–2: Intro to Endurance

The beginning of the program focuses on Zone 2 steady rides with a good amount of helpful information, including education on the importance of what we were doing and why we were doing it. Instructors provided some much needed cheerleading and encouragement. I thought I might be bored, but there were enough changes during class in terms of low zone 2/high zone 2, paired with cadence and resistance adjustments. In week 2, instructors began peppering in some movement between Zone 2 and Zone 3, although the 60 minute class remained in Zone 2. 

As the low intensity, longer durations started building back my aerobic efficiency, I was drinking the kool aid from the messages I was receiving from both instructors and my body. I was sweating again, saw my motivation increase, and felt energized after a ride. I found myself looking forward to the first 60 minute ride of the program instead of dreading it.

Weeks 1-2 Class List:

• Matt Wilpers, 4/21/25 – 30 min
• Sam Yo, 4/23/25 – 30 min
• Matt Wilpers, 4/26/25 – 45 min
• Denis Morton, 4/28/25 – 30 min
• Hannah Frankson, 4/30/25 – 45 min
• Matt Wilpers, 5/3/25 – 60 min

 

Weeks 3–4: Consistency & Cadence

The next section continues Zone 2 work with occasional Zone 3 work. Cadence drills are introduced and there was a focus on developing mental stamina for longer efforts. This was the point in time that the classes started feeling more challenging and the instructors were on target about harnessing our thinking and not giving in to the desire to be more comfortable and jump above Zone 3. During Week 4, the class times decrease again, providing a bit of recovery mixed in.

Weeks 3-4 Class List:

• Olivia Amato, 5/5/25 – 45 min
• Chistian Vande Velde, 5/7/25 – 45 min
• Matt Wilpers, 5/10/25 – 60 min
• Sam Yo, 5/12/25 – 30 min
• Tunde Oyeneyin, 5/14/25 – 30 min
• Matt Wilpers, 5/17/26 – 45 min

Weeks 5–6: Pushing the Edge

Midway through the program, Zone 3 becomes more prevalent. Instructors begin incorporating Zone 3 intervals to increase threshold for longer stretches. We experience our longest class yet – 75 minutes. I was starting to feel stronger and noticed that I was getting throughb45 minute rides with ease. I was honestly looking forward to each class and feeling so positive about my efforts, how much I had already progressed and I was sweating without a crazy HIIT or Tabata grind. I particularly loved experiencing Charlotte (my husband’s favorite!) for the first time and getting a few metal songs in the rotation.

Weeks 5-6 Class List:

• Christine D’Ercole, 5/19/25 – 45 min
• Matt Wilpers, 5/21/25 – 45 min
• Hanna Frankson, 5/24/25 – 60 min
• Charlotte Weidenbach, 5/26/25 – 45 min
• Ben Aldis, 5/28/25 – 45 min
• Matt Wilpers, 5/31/25 – 75 min

Weeks 7–8: Stronger and Steadier

As we finish out the program, there are longer Zone 3 durations with extended endurance intervals, preparing your body for sustained effort and improved FTP. We complete our longest ride of the program in the form of an incredible (and funny!) 2 for 1 Denis and Matt ride for 90 minutes. What an absolute joy that class was. At this point, I was improving my total output every ride and was beginning to see the necessity of planning another FTP test soon after completing the course. I had improved my overall performance quite a bit and my zones had likely changed. I found that my Zone 3’s were jumping into Zone 4’s when I wasn’t paying attention. The work had become a bit easier for me and that was really exciting.

Weeks 7-8 Class List:

• Olivia Amato, 6/2/25 – 45 min
• Erik Jager, 6/4/25 – 45 min
• Denis Morton AND Matt Wilpers, 6/7/25 – 90 min
• Ben Aldis, 6/9/25 – 45 min
• Denis Morton, 6/11/25 – 45 min
• Matt Wilpers, 6/14/25 – 60 min

Overall Assessment and Review

Each ride is meticulously designed to challenge without overwhelming, making it accessible for all levels – from new riders to endurance veterans. The positives about Power Zone have always been the individual nature of the zones based on your performance and abilities. The leaderboard becomes far less important because you are competing against yourself and no one else.

I was so stoked about finishing the 8 weeks and getting the challenge badge. It was definitely harder for me to fit the longer rides into my schedule during the week, but I quickly learned that with advanced planning anything is possible. I do believe that literally anyone can do this program (as long as you are not told by a medical professional that you should not be biking) and that it is accessible for ANY level of fitness – even a beginner! Matt mentions several times how beneficial this program can be in not only creating a foundation of fitness, but returning from an injury or using it as a cross training tool.

There were several personal results worth mentioning – I was able to complete a 90 minute ride for the first time ever, and although tough, I was mentally and physically prepared. My heart rate went down slightly throughout the 8 weeks and my breathing was more sustained and improved, less choppy and shallow. My output increased dramatically over the 8 weeks and most likely I will test differently now and my FTP numbers will change. My body was not achy in the 1-2 days following each class and I absolutely slept better.

I am truly excited about Power Zone training again. I loved having the structure of a weekly plan of rides to fit in my schedule and received so much valuable advice from the various instructors along the way. I absolutely get the unbridled enthusiasm of the #PowerZonePack now and I look forward to many more rides to come.

A New Era of Peloton Programming

With Boost Your Base, Peloton is also ushering in a more flexible approach to training programs. Members can now start programs at any time, skip or redo classes, and better integrate structured plans into their lifestyle. As the challenge comes to a close, Boost Your Base will move to Programs (it started out in Collections). Read TCO’s article about that here.

This evolution supports long-term adherence and personalization – key themes of the Boost Your Base philosophy.

Yes For All!

If you’ve been searching for a way to build fitness that lasts, Boost Your Base is a fantastic roadmap. Under Matt Wilpers’ guidance, and with an endurance focus, you’ll not only improve performance but will lay the foundation for lifelong health. Anyone can do this program. Even if you are a new member with only a few rides under your belt, this is absolutely accessible and can provide the encouragement you need for a lifetime of activity. What are you waiting for?!?

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