Cardio Training for Perimenopause & Menopause

Cardio Training for Perimenopause & Menopause with Peloton: Finding the Right Balance

Explore programs and collections to create a supportive, balanced cardio routine.

Peloton cardio training during perimenopause and menopause can feel confusing at first. Energy levels fluctuate, recovery takes longer, and workouts that once felt easy may now feel challenging. For women navigating this stage, building sustainable cardio fitness requires more than consistency; it requires a strategy.

This article is part of our Peloton for Perimenopause series, showing how Peloton’s tools can help women train smarter, create a balanced schedule, and maintain long-term cardiovascular health during perimenopause and menopause.

Why Peloton Cardio Training for Perimenopause and Menopause Matters

As estrogen levels decline, many women notice shifts in aerobic capacity, muscle mass, and recovery. Workouts that once felt manageable may now feel exhausting even if training habits have not changed. This is not a sign that your body is broken; it is simply adapting.

Peloton cardio training during perimenopause and menopause supports heart health, metabolic flexibility, bone strength, and overall resilience. Interval training has become an important focus for women during perimenopause because it helps maintain cardiovascular fitness, improve insulin sensitivity, and support metabolic health. High-intensity intervals, combined with steady aerobic work, are particularly effective for maintaining lean muscle mass, preventing midlife weight gain, and improving endurance. Peloton makes it easy to combine aerobic and interval sessions with structured classes that balance energy pushes with recovery.

Integrating interval training into your routine is especially important because short bursts of higher intensity stimulate the cardiovascular and muscular systems differently than steady-state cardio. Intervals improve VO₂ max, increase calorie burn, and enhance overall endurance. For women in perimenopause and menopause, this approach helps offset the natural decline in metabolism and maintain functional strength for everyday activities.

Intervals paired with aerobic work maximize fitness and metabolic health during perimenopause.

Start With Peloton Programs

If decision fatigue is a concern, starting with Peloton programs is the easiest approach. Multi-week plans provide built-in structure so you do not have to decide what to do each day.

Peloton offers programs across walking, running, cycling, and rowing. Many are designed to build consistency and aerobic capacity before introducing higher-intensity or interval efforts. This structure is especially helpful during perimenopause when energy, sleep, and stress can fluctuate week to week.

Just getting started? Some programs to explore include:

• Call Yourself a Runner:  3 week program

• You Can Run: 8 week program

• You Can Row: 3 week program

• You Can Ride: 3 week program, available in German and English

Ready for intervals? Programs to explore include:

• Push Your Pace (Tread): 4 week program

• Peak Your Power Zones (Bike): 8 week program

• You Can Row the Distance: 2 week program

Explore Peloton Collections for Flexible Cardio

Peloton collections make cardio training during perimenopause more flexible. These groups of classes allow you to select workouts based on your energy and goals without endless scrolling. You can also find collections of your favorite artists and instructors.

Some days require higher effort, while other days call for gentle consistency and nervous system support. Collections often include both steady aerobic sessions and interval or sprint-based classes, letting you adjust the type of workout according to your body’s needs.

Collections to consider include:

• Menopause Health: Created with Respin Health

• % Hike

• HIIT after Hit

• Weighted Vest Walks

• Sprint Interval Training

• Post Meal Walks

• Low Impact Cardio

• Welcome to Peloton Row, Cycling or Tread

Choose workouts that match your energy each day, including intervals.

Use Filters to Adjust Cardio Intensity

Filters are where Peloton becomes truly intuitive. On lower-energy days, filters let you select classes based on how you feel rather than how you think you should train.

You can filter classes by:

• Class type (endurance, intervals, low impact, HIIT)

• Duration

• Instructor

• Equipment

• Difficulty level

Using filters helps maintain consistency, prevent overreaching, and support recovery during weeks when energy is low. You can also use filters to mix steady-state rides with interval sessions, ensuring your week has a balance of aerobic work and high-intensity bursts.

Filters help you pick the right class for your energy level.

Personalized Weekly Plans: Structure Without Pressure

Peloton’s personalized weekly plans provide structured guidance without rigidity. Each week, you receive a plan based on your goals, preferences, and available time.

Adjustable options include:

• Cardio-focused goals

• Number of training days per week

• Session length

• Inclusion of recovery, strength, or interval sessions

Plans can be modified at any time, making them ideal for perimenopause when consistent effort matters more than perfection.

Train at Your Current Level and Progress Safely

One of the keys to cardio training during perimenopause is meeting your body where it is. That might mean starting with walking, low-impact rides, or shorter endurance sessions, and building gradually from there.

Some weeks you may feel ready for challenging intervals. Other weeks, grounding classes or music-driven movement are exactly what your nervous system needs. Finding instructors, music, and class formats you enjoy turns cardio into something you look forward to. Adjustments during perimenopause are not setbacks; they are how long-term fitness is built.

Listen to your body and progress safely, eventually including intervals.

Make Cardio Part of Your Weekly Routine

Peloton cardio training during perimenopause is more than improving metrics; it is about supporting long-term health and well-being. By using Peloton programs, collections, filters, and personalized plans, you can:

• Reduce decision fatigue

• Build a strong aerobic base

• Layer intensity when your body is ready, including interval and sprint sessions

• Maintain consistency through hormonal shifts

Intervals are essential to challenge your cardiovascular system and maintain metabolic health. Combining steady aerobic work with high-intensity bursts ensures balanced fitness, better endurance, and long-term strength.

When cardio feels adaptable and supportive, it becomes a habit you return to week after week. Peloton helps you train with your body, not against it, keeping you strong, resilient, and confident during perimenopause and beyond.

Balance aerobic work with intervals to maximize fitness during perimenopause.

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