How Many Miles on a Bike is a Good Workout?

By Rachel Lee
Update
This post contains affiliate links, and we will be compensated if you buy after clicking on our links.

Did you know that biking can be an actual workout you do regularly? Not only is it fun leisure activity or a good medium of commute, but it can serve the purpose of offering your body the right amounts of physical exercise it requires.

According to the American Heart Association, the recommended time for moderate exercises for the human body is 30 minutes, at least 5 minutes per day. That being said, a 30-minute session on your bike covering up to 6-7 miles would be the perfect workout regularly. 

Riding a bike can cater to several human body requirements, such as losing fat, gaining a fit body with moderate physical exercise, losing weight, etc.

This blog talks about the kind of bikes that may hamper the distance to ride on a bike for a workout and the various factors one should consider. 

Are you ready? Let’s dive in!

What Kind of Bike? 

According to Harvard Health, stationary bikes can pose as excellent cardio machines like those in the gym. Riding these bikes helps you burn up to 800-900 calories per hour. However, your weight does play an essential role in this category. 

Mountain biking and BMX biking are similar at the calorie-burning rate, which is impressive. All you need to do is hop onto that bike and keep moving and moving. 

Regardless of the bike you select, it is essential to be critical of the seat. That is because you’d be sitting on it for an extended period. Usually, stationary bikes come with wide and padded seats. The recumbent stationary bikes are relatively more comfortable. Some of them even come with back support. 

But you’d be glad to know that you can purchase a padded seat for road bikes. Also, specially padded bike shorts would make a great complement for an upright bike. 

Factors to Consider

Although riding your bike does a great workout, you can only achieve that by catering to certain factors. Here are the most crucial ones. 

Your Goal

If your goal is moderate fitness, you need not ride your bike for long miles every day. But if you are a cyclist on training for a triathlon, you have to push yourself harder. Furthermore, people looking to lose weight have to ride their bikes for longer distances to burn specific amounts of calories. 

The rule of thumb followed by cyclists aiming for fitness is to ride for short distances regularly. As mentioned previously, 30 minutes of bike riding every day is ideal for adults and 60 minutes for children. 

Cyclists ride 10-12 miles an hour on average. To start with, you can begin cycling five miles per day if you are not combining your workout with any other exercise. 

Experts suggest that combining your cycling workout regime with additional exercises for better results depending on your goal would be great. With practice and consistency in your workout, riding longer distances would become easier to achieve your goal.

Your Health

As you maintain consistency in your workout routine and daily cycling distance, you should be aware of your medical condition and age. For instance, a 25-year-old will easily ride their bike for eight miles than a 70-year-old. 

Also, if you have a heart condition, it would be best to consult your doctor before taking up any workout routine. Riding long distances can sometimes be hard on your heart rate, depending on the severity of your medical condition. 

How Long Have You Been Riding?

A regular cyclist won’t have any issue clocking 100 miles a day. But if cycling is something you do for leisure and has a goal to achieve, it would be great to go easy on yourself. Start with light rides, probably five-mile rides, and then you can slowly increase the distance depending on your capacity. 

If you, however, consider yourself a fit person, you can start riding for 10 miles the first day and increase the distance accordingly. 

Where are You Riding?

The location you ride on is crucial to consider when you have a goal to achieve with your bike riding. A 50-mile ride on hilly terrain is certainly not the same as a ride on flat terrains covering the same distance. 

While hilly terrains are difficult to rife, flat terrains are much easier. Therefore, starting with flat terrains would be a wise choice if you are a beginner. Also, listen to your body and act accordingly.

Frequently Asked Questions

1.    What is a good mile time on a stationary bike?

Typically, stationary bikes can be ridden for about 12 mph if you aim for a moderate-intensity workout. Your goal and current fitness levels would influence the ideal mile time for stationary or other types of bikes. While an athlete can ride 25 mph, a person recovering from injury should probably go for 0.5 mph. 

2.    How many miles to lose weight?

If your target is losing weight, you should cover five miles on your bike. However, the distance is only the rule of thumb. Your current fitness level is crucial in determining the number of miles you should ride to lose weight. 

3.    How many miles on a stationary bike equals 10,000 steps? 

3.97-4.73 miles on a stationary bike equals 10,000 steps approximately. The logic behind the math is that average people have a stride length of 2.1-2.5 feet. It implies that 10,000 steps would be covered by 21,000-25,000 feet. When you convert these figures into miles, the result is 3.97-4.73 miles.

See Also:
How Long Does It Take to Bike 7 Miles?
Do You Wear Socks With Cycling Shoes?
Is Road Cycling Dangerous? (A Detailed Explanation)
How Long Do Exercise Bikes Last?

  • 【Unisex urine bag for emergency】Our disposable urinal bags are suit for female and male(adult/child/elderly) to relieve emergency urination, strong sealing don’t worry it will leak, great for patient people and pregnant female during traffic jams or travel.
  • 【Strong sealing and Large-capacity】800ml large capacity urine bag, one size fit for all people, which is sufficient for adult in emergency situations. The bags for urine are well sealed, each packaging bag is equipped with a sealing strip, leak-proof. Pls remember to seal it after using.
  • 【Easy to use and Eco friendly】Open the urination bag, make sure there is white absorbent pad in it, (WHEN USE, NO NEED TO OPEN, NO NEED TO EMPTY IT) which can absorb the liquid into gel within 45 seconds. After using, pls seal it and throw it in the trash can.
  • 【Compact and foldable】Each disposable travel urine bag is individually packaged, very light and portable, folded size is 6 x 3 inches, each weighs 0.7 oz, you can take it in your pocket or your bag whenever you go, small just like a mobile phone, very convenient to carry and store.
  • 【Multi occasions emergency urine bag】 When you are in a wild during hiking, fishing, camping, traveling, biking and other outdoor activities, the pee bag can be used as a small toilet to relieve yourself, it also can be used as a vomiting bag during long-distance bus trip. If you have any questions pls contact us, we will help timely.
  • TWICE THE INFLATION SPEED: Experience lightning-fast inflation, now 2x faster than the previous model. Pump up a basketball in just one minute
  • EXTENDED BATTERY LIFE: With an enhanced battery capacity of 1500mAh, enioy prolonged usage without worries about recharging
  • PRECISION PRESSURE CONTROL: Elevate your game with the ability to reach up to 15psi, calibrated to an accuracy of 0.5psi. Perfect for all types of balls
  • PRESSURE REGULATlON: Not just inflation, our pump also offers pressure release capabilities. Maintain your ball's optimal pressure with ease
  • VERSATILE INELATION HEADS: Fquipped with three types of inflation heads. 2 Pin and 1 Spout, our pump handles various balls as well as balloons. Designed to be portable at just 6.29 x 1.61 x 1.59 inches, and weighing a mere 0.55 pounds, it's your on-the-go companion that doubles as a flashlight
  • 5 YEAR STORAGE: The first and only product accepted and proven safe for 5-year water storage!
  • 12 YEARS OF TESTING: Proven effective in over 12 years of testing and use!
  • PROPRIETARY FORMULA Long term water supply, earthquake kit water, water stabilizer, water earthquake
  • GMP FACILITY: Safe Long term water storage, water storage barrels, not like water purifying tablets
  • MADE IN THE USA: Better then water tablets survival, water treatment tablets, purification kit
  • 【Stay Safe, Stay Visible with High Visibility】: This LED reflective vest uses top-tier LED lights and reflective strips, 360° lighting at night to ensure your safety, even in the harsh environment of 1000 feet away. And keeping you seen and safe during low-light outdoor activities with the reflective running vest.
  • 【5 Light Colors & 3 Light Modes】: Our LED reflective vest features 5 vibrant light colors, including White, Green, Blue, Pink and Red. Additionally, you can choose between 3 dynamic light modes - Steady On, one color flashing or 5 colors flasching cycle, to meet personalized visibility and individual preferences. (Tip: press the button to turn off after displaying the 3 lighting modes)
  • 【USB Rechargeable Reflective Running Gear】: Enjoy the convenience of USB charging with dual Type-C ports for fast charging in just 50 minutes. Revel in an impressive usage time of 7-20 hours, depending on your selected light colors and modes.
  • 【Comfortable and Adjustable】: Designed to fit all body types, this reflective vest with adjustable shoulder lengths 16" to 24" (40.6-61cm) and waist sizes 26" to 49" (66-124.4cm), ensuring a comfortable and secure fit. The light up running vest is stretchy, breathable, and weighs only 0.35lb(160g) for wearer's comfort. (Attention: Suitable for men , women, and kids aged 8 and up)
  • 【Protecting You at Night】: Zacro LED reflective vest is suitable for morning or night running, cycling, walking, jogging, night working and other nighttime outdoor activities. Even in rainy and foggy weather, the reflective gear will always ensure your safety.
  • PROTECTS FROM BRUISES & BURNS: Protection for volleyball players that dive for the ball. These black volleyball elbow pads provide protection from floor burns and bruises for any volleyball player
  • PERFORMANCE WITHOUT PAIN: Keeps players protected without excess bulk affecting their performance
  • USED BY THE PROS: These elbow volleyball pads are used by Olympic, college, high school, club and recreational athletes
  • MACHINE WASHABLE: Wash elbow pad in machine and lay flat to dry
  • QUALITY SPORTS GEAR SINCE 1989: Tandem Sport has been manufacturing and distributing quality volleyball, sports medicine, equipment and training devices to the sporting goods market since 1989
  • 3 TIMES WIDER GRIP ZONE on ETENWOLF's ball pump needles, enough space to hold tight and screw in air pump easily
  • 50% THICKER NEEDLE TUBE and 304 stainless steel make our ball needles resistant to bending and deformation
  • RESIST BREKAGE the pull force test data shows ETENWOLF‘s air pump needles for balls break only when the pull force > 150 pounds, that means it's very difficult to break it with human force
  • LASER CUTTING AIR HOLE and fine polish on our inflation needles, no burrs, no deformation, no scratch on ball bladder and no need to lubricate, ETENWOLF is pursuing the ultimate of every detail
  • ETENWOLF'S ball inflation needles fit all standard pumps and can inflate almost all inflatable sports ball, including footballs, soccer balls, basketballs, volleyballs, fitness balls, and others
  • ▲Durable Material: the soccer cones are made of soft polyethylene vinyl, lightweight and practical.
  • ▲Ergonomic Design: if training cones get trampled on or squeezed, they retract into their original shapes.
  • ▲Travel-friendly Size Skating Cones: 7.0" height x 5.31" diameter, 0.10 lb weight, set of 12, easy to take with.
  • ▲Multi Purpose: 7" traffic cones are perfect for sports training, outdoor games or construction themed birthday party decorations.
  • ▲Customer Service: give our sports cones a try, if you don't satisfied with them, you can return them and get the full refund here.
  • An updated version of the original and best selling Park Master Link pliers
  • Many non-Shimano derailleur chains use a master link that allows the chain to be installed and removed by hand
  • While this type of master link doesn't require a traditional chain tool, over time, dirt and corrosion can make it very difficult to separate by hand
  • Model number: QKMLP12