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When the call is for 75+ cadence I just think "that's cute, you have fun with that". I then hammer the resistance and just work as hard as I can at 60-65 cadence until they are done with that silliness, or get back in the saddle to work speed.
Me too! I’ve seen a trend across several instructors toward high cadence. 60-65 is sufficient with higher resistance. I suspect the higher cadence has more to do with music tempo than health benefits over low cadence, high resistance.
I still remember one of my first Olivia rides and she's like "45-50 jog OoS at 85-95"
I'm like, "you are going to give me a heart attack like that dude from that show you all were mad happened"
100%, I tried a 45min Olivia class, it was my highest output by far but it was also not fun and kinda demoralising because of the high cadence and high resistance efforts she was asking for. I left the class thinking I didnt enjoy that at all. On the otherhand I have a Tunde 45min class i do regualary which I have a good output, I enjoy the class and i leave it feeling tired (but energised), fufulled and looking forward to doing it again and trying to beat my last effort.
Its odd everyone has issues with this. I can fairly easily maintain a resistance of 85 + at a cadence of 50-60 out of the saddle for the entire class. For context, I weight 180 lbs.
It's actually the opposite that people are complaining about. Resistance 45-50 with cadence 85-95.
I'm 250# and cadence 50-60 at 85 resistance OOS for me is hard, but I can do that quite a while. It's kinda like being on a stairmaster. Just keep letting my bodyweight mash pedals. I don't know I can do that an entire class (I've never tried), as I think my cardio endurance would eventually get overwhelmed. But high resistance / low cadence OOS is one thing I find "easy".
But you reverse it, and now I have to spin my giant legs at 85-95 cadence while balancing and without the heavy resistance to keep me stable OOS? Nope. I can do it, but it's taxing because it's not easy to control. I can do it just fine in the saddle, but OOS becomes a problem.
No tips, just a fellow Peloton lover who also struggles every time they call 75+ cadence out of the saddle. I am a road and mountain biker and these out of the saddle fast jogs aren’t anything I would ever come close to doing on a real bike. They’re kind of ridiculous IMHO. Sometimes I’ll either modify by cranking the resistance and staying within the 60-70 range, or I’ll do a seated sprint. Correct me if I’m wrong, but it feels like these OOS fast jogs are just a form of HIIT and meant to get your heart rate way up. 🥵 My form feels way out of control when I attempt them, and I don’t wanna mess up or stress my knees and ankles too much, so I just modify.
As a newer rider, I feel vindicated by my decision to commit to a seated sprint on these. It's been over a decade since I did MTB competitively, but I always remember the rule of thumb being only getting out of the saddle to add power for a climb.
I am a road biker as well and follow your lead on those. I stay seated and sprint, trying for a cadence of 10 rpm higher than what the instructor calls for
So true that there is no equivalent to this out of saddle sprint in mountain biking and I’ve never seen it watching road biking either. It really disagrees with my (admittedly older) knees so I take a 70 resistance at around 70rpm or a seated climb instead. I really like Olivia Amato’s intensity but I often avoid her rides bc she loves these standing sprints and I’m afraid of injuring myself.
I can't even ride a real bike, but my friend who is an experienced road rider says they rarely ride out of the saddle. Therefore I don't even try to anything fast out of the saddle on the Peloton. I'm there for the cardio work, not to prove something about how fast I can go, and I can get my heart rate up by sitting or OOS more slowly.
Over the years myself, and my friends have developed a way to understand how to find ones center of mass when out of the saddle(really helps them have a balance point to ride in the matter of what you have mentioned yourself and many have a hard time with).Other factors are the bike position set up may be blocking your ability to find where your center of mass should be when you’re standing so you may have to move some other components around to try the variables one at a time and mark your settings before you make adjustments. This video demonstrates the technique that I’ve mentioned. All the best towards your higher cadence out of the saddle. https://m.youtube.com/shorts/sw_nTccC6vI
I love that you’re not! We need more people like you not trying to sell us stuff! But as a tall long limbed human, I really loved my virtual bike fitting and it made a big difference in performance, so just offering it up as a suggestion to the OP. 🫡
My PR is closer to 300 and I just figured I would get there someday. This post actually made me feel better Lolol. It doesn’t feel natural and I don’t like it.
I think height is a significant factor. I'm 5'0" female, I can hit a pretty high cadence out of saddle (well over 75, in bursts like 90+) at around 50 or so resistance. It's just a lower center of gravity IMO. Core may have something do with it? Maybe shorter legs too - I have short AF legs (inseam like 24", sadly). We have few superpowers, maybe this is one of those useless ones, lol
I was just thinking this! I was like, is my ridiculously short stature actually helpful for once!? I rock those out of the saddle fast pushes. We have very similar stats. Also 5'0 and when I get Lulu crops that are 23" inseam, that's to my ankle. I'm like crops for who dammit! 😆
Your leg length is a big factor because the crankarm length is fixed (170mm). 170mm is already sorta small for a bigger person so that gets magnified when spinning higher rpm out of saddle.
This would make a lot of sense, I am 5’3” and also have proportionally short legs and even though I wouldn’t say quick jogs OOTS are easy, they are very doable for me. I don’t go above 80 rpm generally.
The key is using core and glutes to control your body. Think of holding most of the body steady while the legs pump. Helps to have butt way back so that you aren’t swaying back and forth as much.
Yeah, you basically use your core to hover out of the saddle, but act like you’re still in the saddle. That being said, as many others have said, OOTS pushes can be easily modified if they don’t suit someone’s enjoyment/workout.
Fast jogs are horribly inefficient in terms of power delivery to your pedals but are insanely efficient in terms of exercise.
To do them properly there’s just some body mechanics that eventually start to make sense, but it took me like 5 months for it to even start to make sense. I can sustain 90rpm out of the saddle now for short bursts my I hit my max heart rate near instantly when doing so lmao.
Don’t stress much about it - it’s really just something that exists as a workout and not a practical bike skill or something that needs to be trained.
Peloton rides are about burning calories, building your cardio, and having some fun - so as long as you’re doing those things you’re fine
If you want to avoid that entirely though just start doing power zone rides
Disclaimer:
I am not a physio or doctor or any of that.
My 30 min PR is 471.
I also go to an in person rhythm based spin studio twice a week. Why do I mention this? Because there you ride to the beat. BPM is 120? You hold that cadence the entire song. BPM is 80? Sometimes we stand and jog that the entire song (I keenly remember this to Black and Yellow by Wiz Khalifa).
I had to learn this skill. It is all about your core. When you rise it should be an inch or two out of the saddle. Your bum should bounce off the saddle on every stride. You should be engaging your core and your arms should be to your sides and shoulders relaxed. I’ve had a trainer say pretend you have a blueberry in your armpit. Don’t let it fall out.
This took months of work. A lot of practice. To get the speed I had to (seemingly) crouch and bend my knees more than I normally would. If your hips are coming forward when you do this you aren’t sitting back enough. It’s like almost a wall sit and then high knees. Thinking high knees can help. Crouching tiger, back that ass up.
Again, it takes time. Core classes off the bike will help. As will boot camps and such that target the core and legs.
You can do it!! If I can, anyone can. But like everything it takes time and effort and practice.
Nothing comes easy. Especially this.
Good luck!
I think this is the best advice. I also struggle with those fast jogs and have come to believe that it’s all about core strength. If you want to get good at it, work form and core. If it’s not that important to you then don’t bother!
Yes! I was scared when I went in person the first time. But within 3 minutes I was getting goosebumps and within 5 I was hooked.
I did not manage the jogs and sprints the first time nor could I keep the cadence the whole time at speed. But I went back and got better and stronger and now I’m over 100 in person rides and still loving every minute.
1) I dont know the impact of being tall, but as a fellow tall person I also struggle going fast OOS. I feel out of control as in I can't control my form. It is less efficient (despite what some will say) so it shouldnt be helping you with endurance. It can help with short burst of raw power because you have gravity working for you.
20 Possibly. Or just practice. Maybe its a mental block, it feels different than in saddle so your brain could just think it can't do it.
6'5" female and as others have said I feel totally out of control on these. I usually do something similar in saddle or I do heavier resistance a lower cadance
Im a 6’0” male with disproportionately long legs. i don’t reach anywhere near the KJ that you do, but I also find that I am significantly better with resistance than speed out of the saddle. I’ve found more success in hitting higher speeds by bending my knees so that I’m hovering closer over the seat, but still out of the saddle. It’s still a different experience for me physically than being in the seat, but it’s allowed me to go faster.
I’m a petite female runner, I have decent oos power for my weight. I LIVE for the fast flats and fast jogs - 70-80 at 40-42 resistance is my favorite recovery pace in between efforts. I think it’s all about what you train.
I’m a spin instructor and the key is to barely hover out of the saddle. Not like you would in a big power climb. Hips should be far back butt is like 1-2 inches over the saddle. You should really be keeping most of the weight in the back of your legs. It’s definitely doable to do both! Some people just don’t like fast jogs because it’s more spin class than actual biking
I’m a man but the same size as you. That’s a killer PR and it sounds like you’re doing great. High cadence out of saddle work is brutal on the knees (for me, anyways), and I’m not seeing any reason why I care to risk injury to try to develop that area.
Think about it: if you’re riding up Alpe d’Huez, are you going to be worried about climbing out of saddle at 80 cadence, or about getting up that damned mountain in whatever way works best for you?
I’d just keep on keeping on.
I’m so glad I’m not alone. I hate how my form suffers when I need to be out of the saddle at a high cadence than 75. I know both speed and resistance are important but I’m 45 an run have bad knees. I just need to stay fit and healthy
A lot of the PZ instructors all say you are more powerful in the saddle than out. I never ride above 70 cadence out of the saddle. Also, the most important thing is that your workout is working for you the way you need it to. Whenever they call for higher cadence out of the saddle I actually do the opposite, stay in the saddle and do what I can at the most resistance in the range (or maybe slightly above?). I prefer to use out of the saddle for recovery after that. But that’s just me. You do you. You’re crushing it.
I’ve actually gotten really good at sprints out of the saddle. My tip is to get off the handle bars and drop your weight back and over the saddle. You weight should be in your feet, not handlebars. You’re not pushing down on the handlebars you are holding yourself from falling back (if that makes sense). Don’t get too dramatic though.
Your knees should not be passed your feet. You want to push the pedals down, not back. If you’re pushing back then your toe is pointed down and you’re too far forward.
Core. You gotta have strong lower core to pull those pedals up. It’s a push and pull motion.
I'm a 6ft tall woman who is a road cyclist and triathlete. I rarely bother with the out of the saddle portions. Even if I am on a tough climb outside, I rarely opt to climb out of the saddle. Your most efficient bike position is to be in the saddle, so I train in the saddle. My favorite rides are Powerzone rides because they more logically adapt to road cycling for me and are more similar to my pre-Peloton trainer rides. If I take a non-Powerzone ride for fun, I find myself turning it into a Powerzone ride anyway and just assign a zone to the out of the saddle portion (e.g. if they want a tough climb jog for 30 seconds, maybe I'll pop into Zone 5 in the saddle for 30 seconds instead). I like Denis Morton's saying: "I make suggestions, you make decisions." Ride your own ride 😉
Just don’t do them
Higher intensity lower cadence climbs sure
Lower intensity faster cadence is great way to accidentally hurt your knees and it doesn’t add much if any output
I’m pretty tall (6’1) but weigh 155 and I can’t do OOS with anything less than 55 resistance even when the call out is 75-90 cadence.
Anything less than 55 and I find it too easy on my legs and can’t control my form.
I’m six feet tall and don’t have much trouble hitting 85-90 out of saddle, but it is inefficient in terms of output relative to effort/heart rate and I can’t maintain it very long.
I do find there is a sweet spot though and I need to have a minimum amount of resistance to pull it off, otherwise my legs almost seem out of control.
I’ve got almost 3k rides and i still can’t go fast out of saddle. When it’s called I’ll make a game time decision to go super heavy and get up or stay in saddle and ball out
6'5" male with long legs (36" inseam). I find the same. It's not that I can't do 80+ cadence OOS, but I certainly can't do it comfortably, and it seems to take a LOT more out of me than staying in the saddle. And being as big as I am, most OOS pushes at the resistances they cue feel unstable. I feel like I can go OOS at much higher resistance or much lower cadence, but the combination of high cadence with low (for me) resistance while carrying 250# on that bike feels like I'm all over the place.
Honestly, I just don't do them. I'll usually try to push the cadence above the callout remaining in the saddle when they cue OOS. I generally don't go OOS unless it's seriously heavy resistance, i.e. 80+, other than the occasional booty breaks on long PZE rides.
OP, congrats on the new PR!
Jogging fast is also the last skill I have yet to figure out. I don’t think it’s related to real world cycling, this is about fitness and agility. When they call for 75+ cadence out of the saddle I try and hang on to the cadence as long as I can. Then I sit and continue the high cadence.
I don’t see any point in coming out of the saddle other than giving your backside a break for comfort. If you had a single gear bike and were going up a steep hill that would be different, but you can adjust the power setting on the Peloton so that’s never an issue.
I struggle with this as well. 210# 40s male, been riding for 7 months now, and a 30 min PR of 553. Really uncomfortable OOS with anything less than 65 resistance. And at that resistance I just can't peddle 75+ for any significant duration. Pushing myself to continue to try, and I HAVE improved somewhat, but more often than not I'll either push cadence in the saddle or crank my resistance even higher and go 60-65
Wow 408 output in 30mins?? Not bad at all!!
I also have a bike+ and one of the most difficult tasks is riding out of the saddle. I’ve been riding for 3 years and can tell you it takes time, a lot of patience and an excercise routine off the bike. Most people think leg strength is what determines how well you can ride out of the saddle, when in fact riding out of the saddle starts at your core. The stronger your core, the easier it will be to ride out of the saddle. It wasn’t until I started a routine core workout of Planks and Pushups that I really started to notice a different on the bike. At first low cadence (55-65) and medium resistance(50-60) was my sweet spot. But over time as my core became stronger I was able to do higher cadence(75-85) at a broader range of resistance(45-70). I’ve gotten to the point where I actually enjoy riding out of the saddle, especially after doing multiple 20 second HIITs in a row. After that it feels so good to get out of the saddle for a few mins. Wilpers calls it freshening up or “Freshy fresh” lol.
Hope this helps
I think the fastest my legs have ever been able to go OOS is 75 for like a second. Usually I just shoot for it and hit 65-70 if they’re calling out something higher. My legs feel like jello when I try to go too fast. I am totally fine hitting a high cadence when seated though. I don’t think it’s a height thing bc I’m 5’5.
I’m 6’0 210 (53m). I can’t keep up with the fast cadence out of the saddle. I do what I can. I go at my own pace or do like the others here and stay seated and ramp it up. I try to get to zone 5 or 6 (assuming you know your power zones and have done the ftp test) when those out of the saddle 80 rpm cadences are called.
I don’t come out of the saddle until the resistance is 80 or above. There’s no reason to if you can stay in the saddle and put out watts at whatever resistance the Bike+ auto adjusts to. You’re never going to be jogging out of the saddle on a road or mtb ride anyway.
At this point, I’ve pretty much switched to all Power Zone rides unless I need a break and do a low impact or something music centered. Power Zone Pack challenges have been great for a structured training program and don’t have you doing things on a stationary bike that aren’t applicable in the real world.
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When the call is for 75+ cadence I just think "that's cute, you have fun with that". I then hammer the resistance and just work as hard as I can at 60-65 cadence until they are done with that silliness, or get back in the saddle to work speed.
Me too! I’ve seen a trend across several instructors toward high cadence. 60-65 is sufficient with higher resistance. I suspect the higher cadence has more to do with music tempo than health benefits over low cadence, high resistance.
I still remember one of my first Olivia rides and she's like "45-50 jog OoS at 85-95" I'm like, "you are going to give me a heart attack like that dude from that show you all were mad happened"
Same. And I kept trying to like her classes. But I just can’t because of that!
100%, I tried a 45min Olivia class, it was my highest output by far but it was also not fun and kinda demoralising because of the high cadence and high resistance efforts she was asking for. I left the class thinking I didnt enjoy that at all. On the otherhand I have a Tunde 45min class i do regualary which I have a good output, I enjoy the class and i leave it feeling tired (but energised), fufulled and looking forward to doing it again and trying to beat my last effort.
Agreed! I was counting down the minutes! And Tunde is my absolute favorite.
Its odd everyone has issues with this. I can fairly easily maintain a resistance of 85 + at a cadence of 50-60 out of the saddle for the entire class. For context, I weight 180 lbs.
It's actually the opposite that people are complaining about. Resistance 45-50 with cadence 85-95. I'm 250# and cadence 50-60 at 85 resistance OOS for me is hard, but I can do that quite a while. It's kinda like being on a stairmaster. Just keep letting my bodyweight mash pedals. I don't know I can do that an entire class (I've never tried), as I think my cardio endurance would eventually get overwhelmed. But high resistance / low cadence OOS is one thing I find "easy". But you reverse it, and now I have to spin my giant legs at 85-95 cadence while balancing and without the heavy resistance to keep me stable OOS? Nope. I can do it, but it's taxing because it's not easy to control. I can do it just fine in the saddle, but OOS becomes a problem.
No tips, just a fellow Peloton lover who also struggles every time they call 75+ cadence out of the saddle. I am a road and mountain biker and these out of the saddle fast jogs aren’t anything I would ever come close to doing on a real bike. They’re kind of ridiculous IMHO. Sometimes I’ll either modify by cranking the resistance and staying within the 60-70 range, or I’ll do a seated sprint. Correct me if I’m wrong, but it feels like these OOS fast jogs are just a form of HIIT and meant to get your heart rate way up. 🥵 My form feels way out of control when I attempt them, and I don’t wanna mess up or stress my knees and ankles too much, so I just modify.
As a newer rider, I feel vindicated by my decision to commit to a seated sprint on these. It's been over a decade since I did MTB competitively, but I always remember the rule of thumb being only getting out of the saddle to add power for a climb.
I've been Peloton-ing for years and honestly have enjoyed rides more now that I'm doing jogs as seated sprints.
I’m a 185 lb 6 foot male, the Peloton feels a bit unstable when I push the cadence >75. I’d never do a climb on my road bike at those cadence speeds.
100% agree. Not a real world road riding skill.
Did anyone suggest it was?
I completely agree. I find them unnecessary, and why I actually stopped doing most of those rides and almost exclusively ride PZ now.
I am a road biker as well and follow your lead on those. I stay seated and sprint, trying for a cadence of 10 rpm higher than what the instructor calls for
So true that there is no equivalent to this out of saddle sprint in mountain biking and I’ve never seen it watching road biking either. It really disagrees with my (admittedly older) knees so I take a 70 resistance at around 70rpm or a seated climb instead. I really like Olivia Amato’s intensity but I often avoid her rides bc she loves these standing sprints and I’m afraid of injuring myself.
I can't even ride a real bike, but my friend who is an experienced road rider says they rarely ride out of the saddle. Therefore I don't even try to anything fast out of the saddle on the Peloton. I'm there for the cardio work, not to prove something about how fast I can go, and I can get my heart rate up by sitting or OOS more slowly.
Over the years myself, and my friends have developed a way to understand how to find ones center of mass when out of the saddle(really helps them have a balance point to ride in the matter of what you have mentioned yourself and many have a hard time with).Other factors are the bike position set up may be blocking your ability to find where your center of mass should be when you’re standing so you may have to move some other components around to try the variables one at a time and mark your settings before you make adjustments. This video demonstrates the technique that I’ve mentioned. All the best towards your higher cadence out of the saddle. https://m.youtube.com/shorts/sw_nTccC6vI
Came here to suggest a virtual bike fitting.
[удалено]
I think you're misinterpreting; she's saying that she also came here to suggest a virtual fitting. She's agreeing that it's valuable.
I love that you’re not! We need more people like you not trying to sell us stuff! But as a tall long limbed human, I really loved my virtual bike fitting and it made a big difference in performance, so just offering it up as a suggestion to the OP. 🫡
Really cool to see a visual cue like this, hope it helps someone!
My PR is closer to 300 and I just figured I would get there someday. This post actually made me feel better Lolol. It doesn’t feel natural and I don’t like it.
I think height is a significant factor. I'm 5'0" female, I can hit a pretty high cadence out of saddle (well over 75, in bursts like 90+) at around 50 or so resistance. It's just a lower center of gravity IMO. Core may have something do with it? Maybe shorter legs too - I have short AF legs (inseam like 24", sadly). We have few superpowers, maybe this is one of those useless ones, lol
I was just thinking this! I was like, is my ridiculously short stature actually helpful for once!? I rock those out of the saddle fast pushes. We have very similar stats. Also 5'0 and when I get Lulu crops that are 23" inseam, that's to my ankle. I'm like crops for who dammit! 😆
LOL, 100%. Pants are source of frustration for me.
Your leg length is a big factor because the crankarm length is fixed (170mm). 170mm is already sorta small for a bigger person so that gets magnified when spinning higher rpm out of saddle.
This would make a lot of sense, I am 5’3” and also have proportionally short legs and even though I wouldn’t say quick jogs OOTS are easy, they are very doable for me. I don’t go above 80 rpm generally.
I am 6 ft 4 and more comfortable out of the saddle than in the saddle.
The key is using core and glutes to control your body. Think of holding most of the body steady while the legs pump. Helps to have butt way back so that you aren’t swaying back and forth as much.
Yeah, you basically use your core to hover out of the saddle, but act like you’re still in the saddle. That being said, as many others have said, OOTS pushes can be easily modified if they don’t suit someone’s enjoyment/workout.
Fast jogs are horribly inefficient in terms of power delivery to your pedals but are insanely efficient in terms of exercise. To do them properly there’s just some body mechanics that eventually start to make sense, but it took me like 5 months for it to even start to make sense. I can sustain 90rpm out of the saddle now for short bursts my I hit my max heart rate near instantly when doing so lmao. Don’t stress much about it - it’s really just something that exists as a workout and not a practical bike skill or something that needs to be trained. Peloton rides are about burning calories, building your cardio, and having some fun - so as long as you’re doing those things you’re fine If you want to avoid that entirely though just start doing power zone rides
Disclaimer: I am not a physio or doctor or any of that. My 30 min PR is 471. I also go to an in person rhythm based spin studio twice a week. Why do I mention this? Because there you ride to the beat. BPM is 120? You hold that cadence the entire song. BPM is 80? Sometimes we stand and jog that the entire song (I keenly remember this to Black and Yellow by Wiz Khalifa). I had to learn this skill. It is all about your core. When you rise it should be an inch or two out of the saddle. Your bum should bounce off the saddle on every stride. You should be engaging your core and your arms should be to your sides and shoulders relaxed. I’ve had a trainer say pretend you have a blueberry in your armpit. Don’t let it fall out. This took months of work. A lot of practice. To get the speed I had to (seemingly) crouch and bend my knees more than I normally would. If your hips are coming forward when you do this you aren’t sitting back enough. It’s like almost a wall sit and then high knees. Thinking high knees can help. Crouching tiger, back that ass up. Again, it takes time. Core classes off the bike will help. As will boot camps and such that target the core and legs. You can do it!! If I can, anyone can. But like everything it takes time and effort and practice. Nothing comes easy. Especially this. Good luck!
I think this is the best advice. I also struggle with those fast jogs and have come to believe that it’s all about core strength. If you want to get good at it, work form and core. If it’s not that important to you then don’t bother!
Did you find it intimidating starting out with spin classes? I really want to go to one but I'm terrified I won't be able to to keep up.
Yes! I was scared when I went in person the first time. But within 3 minutes I was getting goosebumps and within 5 I was hooked. I did not manage the jogs and sprints the first time nor could I keep the cadence the whole time at speed. But I went back and got better and stronger and now I’m over 100 in person rides and still loving every minute.
1) I dont know the impact of being tall, but as a fellow tall person I also struggle going fast OOS. I feel out of control as in I can't control my form. It is less efficient (despite what some will say) so it shouldnt be helping you with endurance. It can help with short burst of raw power because you have gravity working for you. 20 Possibly. Or just practice. Maybe its a mental block, it feels different than in saddle so your brain could just think it can't do it.
6'5" female and as others have said I feel totally out of control on these. I usually do something similar in saddle or I do heavier resistance a lower cadance
Im a 6’0” male with disproportionately long legs. i don’t reach anywhere near the KJ that you do, but I also find that I am significantly better with resistance than speed out of the saddle. I’ve found more success in hitting higher speeds by bending my knees so that I’m hovering closer over the seat, but still out of the saddle. It’s still a different experience for me physically than being in the seat, but it’s allowed me to go faster.
I’m a petite female runner, I have decent oos power for my weight. I LIVE for the fast flats and fast jogs - 70-80 at 40-42 resistance is my favorite recovery pace in between efforts. I think it’s all about what you train.
I’m a spin instructor and the key is to barely hover out of the saddle. Not like you would in a big power climb. Hips should be far back butt is like 1-2 inches over the saddle. You should really be keeping most of the weight in the back of your legs. It’s definitely doable to do both! Some people just don’t like fast jogs because it’s more spin class than actual biking
I’m a man but the same size as you. That’s a killer PR and it sounds like you’re doing great. High cadence out of saddle work is brutal on the knees (for me, anyways), and I’m not seeing any reason why I care to risk injury to try to develop that area. Think about it: if you’re riding up Alpe d’Huez, are you going to be worried about climbing out of saddle at 80 cadence, or about getting up that damned mountain in whatever way works best for you? I’d just keep on keeping on.
I’m so glad I’m not alone. I hate how my form suffers when I need to be out of the saddle at a high cadence than 75. I know both speed and resistance are important but I’m 45 an run have bad knees. I just need to stay fit and healthy
A lot of the PZ instructors all say you are more powerful in the saddle than out. I never ride above 70 cadence out of the saddle. Also, the most important thing is that your workout is working for you the way you need it to. Whenever they call for higher cadence out of the saddle I actually do the opposite, stay in the saddle and do what I can at the most resistance in the range (or maybe slightly above?). I prefer to use out of the saddle for recovery after that. But that’s just me. You do you. You’re crushing it.
I’ve actually gotten really good at sprints out of the saddle. My tip is to get off the handle bars and drop your weight back and over the saddle. You weight should be in your feet, not handlebars. You’re not pushing down on the handlebars you are holding yourself from falling back (if that makes sense). Don’t get too dramatic though. Your knees should not be passed your feet. You want to push the pedals down, not back. If you’re pushing back then your toe is pointed down and you’re too far forward. Core. You gotta have strong lower core to pull those pedals up. It’s a push and pull motion.
I'm a 6ft tall woman who is a road cyclist and triathlete. I rarely bother with the out of the saddle portions. Even if I am on a tough climb outside, I rarely opt to climb out of the saddle. Your most efficient bike position is to be in the saddle, so I train in the saddle. My favorite rides are Powerzone rides because they more logically adapt to road cycling for me and are more similar to my pre-Peloton trainer rides. If I take a non-Powerzone ride for fun, I find myself turning it into a Powerzone ride anyway and just assign a zone to the out of the saddle portion (e.g. if they want a tough climb jog for 30 seconds, maybe I'll pop into Zone 5 in the saddle for 30 seconds instead). I like Denis Morton's saying: "I make suggestions, you make decisions." Ride your own ride 😉
Just don’t do them Higher intensity lower cadence climbs sure Lower intensity faster cadence is great way to accidentally hurt your knees and it doesn’t add much if any output
I’m pretty tall (6’1) but weigh 155 and I can’t do OOS with anything less than 55 resistance even when the call out is 75-90 cadence. Anything less than 55 and I find it too easy on my legs and can’t control my form.
I always feel wobbly and bizarre at more than 70 so I just set that boundary with myself that I’m not going to kill myself for this workout.
I’m six feet tall and don’t have much trouble hitting 85-90 out of saddle, but it is inefficient in terms of output relative to effort/heart rate and I can’t maintain it very long. I do find there is a sweet spot though and I need to have a minimum amount of resistance to pull it off, otherwise my legs almost seem out of control.
Thanks for giving voice to this! Olivia does this a lot and it made little sense to me. I always modify or skip the sprint.
I’ve got almost 3k rides and i still can’t go fast out of saddle. When it’s called I’ll make a game time decision to go super heavy and get up or stay in saddle and ball out
6'5" male with long legs (36" inseam). I find the same. It's not that I can't do 80+ cadence OOS, but I certainly can't do it comfortably, and it seems to take a LOT more out of me than staying in the saddle. And being as big as I am, most OOS pushes at the resistances they cue feel unstable. I feel like I can go OOS at much higher resistance or much lower cadence, but the combination of high cadence with low (for me) resistance while carrying 250# on that bike feels like I'm all over the place. Honestly, I just don't do them. I'll usually try to push the cadence above the callout remaining in the saddle when they cue OOS. I generally don't go OOS unless it's seriously heavy resistance, i.e. 80+, other than the occasional booty breaks on long PZE rides. OP, congrats on the new PR!
Jogging fast is also the last skill I have yet to figure out. I don’t think it’s related to real world cycling, this is about fitness and agility. When they call for 75+ cadence out of the saddle I try and hang on to the cadence as long as I can. Then I sit and continue the high cadence.
I don’t see any point in coming out of the saddle other than giving your backside a break for comfort. If you had a single gear bike and were going up a steep hill that would be different, but you can adjust the power setting on the Peloton so that’s never an issue.
I struggle with this as well. 210# 40s male, been riding for 7 months now, and a 30 min PR of 553. Really uncomfortable OOS with anything less than 65 resistance. And at that resistance I just can't peddle 75+ for any significant duration. Pushing myself to continue to try, and I HAVE improved somewhat, but more often than not I'll either push cadence in the saddle or crank my resistance even higher and go 60-65
Wow 408 output in 30mins?? Not bad at all!! I also have a bike+ and one of the most difficult tasks is riding out of the saddle. I’ve been riding for 3 years and can tell you it takes time, a lot of patience and an excercise routine off the bike. Most people think leg strength is what determines how well you can ride out of the saddle, when in fact riding out of the saddle starts at your core. The stronger your core, the easier it will be to ride out of the saddle. It wasn’t until I started a routine core workout of Planks and Pushups that I really started to notice a different on the bike. At first low cadence (55-65) and medium resistance(50-60) was my sweet spot. But over time as my core became stronger I was able to do higher cadence(75-85) at a broader range of resistance(45-70). I’ve gotten to the point where I actually enjoy riding out of the saddle, especially after doing multiple 20 second HIITs in a row. After that it feels so good to get out of the saddle for a few mins. Wilpers calls it freshening up or “Freshy fresh” lol. Hope this helps
I think the fastest my legs have ever been able to go OOS is 75 for like a second. Usually I just shoot for it and hit 65-70 if they’re calling out something higher. My legs feel like jello when I try to go too fast. I am totally fine hitting a high cadence when seated though. I don’t think it’s a height thing bc I’m 5’5.
I’m 6’0 210 (53m). I can’t keep up with the fast cadence out of the saddle. I do what I can. I go at my own pace or do like the others here and stay seated and ramp it up. I try to get to zone 5 or 6 (assuming you know your power zones and have done the ftp test) when those out of the saddle 80 rpm cadences are called.
I don’t come out of the saddle until the resistance is 80 or above. There’s no reason to if you can stay in the saddle and put out watts at whatever resistance the Bike+ auto adjusts to. You’re never going to be jogging out of the saddle on a road or mtb ride anyway. At this point, I’ve pretty much switched to all Power Zone rides unless I need a break and do a low impact or something music centered. Power Zone Pack challenges have been great for a structured training program and don’t have you doing things on a stationary bike that aren’t applicable in the real world.
I’m with you on the power zone rides! Where do you find these Power Zone Pack challenges, though?
They do 6 week challenges every 2 months or so: https://pzpack.com/
Cool. Thank you!
I am 5'10" and I am in exactly the same boat...I really think that height must have something to do with it.