It’s mid-summer, and that means you’ve likely been getting out with your friends for group rides or runs.
Group exercise isn’t just about fitness—it’s a complex blend of physiological, psychological, and social factors that shape your performance, enjoyment, and consistency.
Whether you’re in a peloton, a running club, or a spin class, group workouts offer unique advantages – and notable drawbacks.
Group workouts can be really good for your fitness, and they can also drag you into too much fatigue and not enough zone 2 volume.
1. Boosted Intensity & Performance
- Higher exertion in live group settings: One study found that participants in live group fitness (martial arts cardio) had nine to 14 percent higher heart rates during classes than those using live-streamed or on-demand formats, also rating effort, satisfaction, and enjoyment significantly higher.
- This is true with our Velocity classes. Participants report working harder in the class than riding alone.
- This is true with our Velocity classes. Participants report working harder in the class than riding alone.
- The Kohler effect: Working out with someone slightly stronger can increase endurance performance up to 200%, as shown in a Kansas State University study on stationary bike workouts
- Social facilitation in endurance: The presence of others alone (co-action) boosts performance—an effect dating back to cycling studies from the late 1800s
2. Aerodynamic & Biomechanical Benefits
- Drafting cuts drag: In cycling, drafting can reduce energy expenditure by up to 40 percent.
- In running, structured paceline formations can reduce aerodynamic drag by more than 70%, improving economy by ~3.5 percent, saving roughly 2.6 minutes in a marathon.
- These seem obvious, but riding or running in a group can help make the workout easier for more power or pace.
3. Psychological & Social Uplift
- Accountability & adherence: Group exercise fosters commitment. This study highlighted that group workouts create social bonds that lead to better consistency and goal alignment.
- Might lift mood and mental health: A 2017 study (via Run‑Zumba‑Peloton group workouts) found mood improved by 26% and stress levels lowered, exceeding the benefits of solo exercise.
- Improved overall well‑being: A 12-week program involving groups showed enhancements in mental, physical, and emotional quality of life—solo exercisers improved only mentally despite logging more hours.
4. Risks & Drawbacks
- Injury & safety concerns: Group cycling increases the crash risk and overuse injuries. In urban settings, distractions from group dynamics can heighten dangers.
- Burnout from pressure: Chasing group pace sometimes leads to ignoring recovery cues and risking overtraining.
- Group rides can be challenging with a training plan. It’s a lot of intensity at a usually moderate to challenging pace without much of the VO2max work that can bring cardiovascular and muscular adaptations. Group rides can also limit your zone 2 volume. If you’re doing group rides all the time, it’s a challenge to get in the zone 1 and 2 volume that you need.
5. Best Practices to Maximize Benefit
- Choose healthy comparisons: According to the Kohler effect, pairing with someone just a bit better can significantly boost performance.
- Rotate roles & pace groups: Share lead duties; form groups by pace/ability to include all fitness levels.
- Mind safety: Keep safe drafting distance, use helmets, stay alert to road changes and traffic.
- Track recovery: Monitor fatigue, resting HR, sleep, and mood to avoid burnout.
- Blend solo and group: Combine group workouts with individual sessions such as recovery rides, strength training, or active rest.
Group Rides and Runs Can Be Beneficial if Used Correctly.
Group rides and runs bring proven physical boosts, social support, and the joy of shared goals.
But without mindful structure, they can raise the stakes for injury, burnout, or social fatigue.
The optimal approach blends safety, some group rides/runs, recovery-aware training, and alignment with personal fitness goals.
Three Things to Know About Group Workouts
🟩 1. Group Workouts Can Enhance Performance and Motivation
Exercising with others—whether on a group ride, a run club, or in a class—boosts effort, adherence, and enjoyment. Studies show higher heart rates, improved performance, and better consistency when athletes train in social settings.
🟨 2. Social and Physiological Benefits Come with Risks
Group formats offer physiological perks like drafting efficiency and improved aerobic conditioning, along with psychological benefits like community and accountability. However, they also raise the risk of overtraining, injury, and social pressure to push beyond safe limits.
🟥 3. Balance is Key: Structure Group Training Around Recovery and Individual Needs
The most effective use of group workouts involves thoughtful pacing, safety protocols, and combining them with solo sessions. Athletes should monitor recovery and ensure group sessions serve their fitness—not just their social—goals.
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Paul Warloski is a:
- USA Cycling Level 1 Advanced Certified Coach
- RRCA Running Coach
- Training Peaks Level 2 Coach
- RYT-200 Yoga Instructor
- Certified Personal Trainer
- Certified Nutrition Advisor
