Whether your fitness routine involves clocking miles on your favorite bike path or hitting the exercise bike at the gym, cycling is an excellent cardio workout for weight loss. For individuals weighing between 150 to 185 pounds, a 30-minute session on a stationary bike at a moderate pace can burn between 252 to 294 calories. This is especially beneficial if you're aiming to create a daily calorie deficit. We’ve done the research to determine the optimal duration of your cycling workout for effective weight loss.
Like any exercise, the more effort you put into cycling, the greater the benefits you'll see. "Cycling can be performed at various intensities, from low-intensity endurance rides to high-intensity power sessions. This allows people to cycle daily without the risk of burnout from high-intensity exercise, which is key for long-term adherence," says Amanda Capritto, CPT with PTPioneer. "Cycling offers virtually limitless opportunities for progression, making it easier to overcome weight-loss plateaus compared to some other forms of exercise, such as walking."
Additionally, cycling isn’t just a workout—it can be a fun and social activity to enjoy with friends. "The cycling community is thriving worldwide, so those who value a social aspect may find it easier to stick with cycling compared to other forms of exercise," says Capritto. "Having a strong, supportive community can make a significant difference when you're aiming to lose weight."
Now, let's dive into how frequently you should cycle and how long your sessions should be to achieve your weight loss goals.
How Often Should You Cycle for Weight Loss?
If you're aiming to shed weight and get in shape, moving your body daily is ideal. This doesn't mean you need to cycle or engage in intense workouts every day, but regular movement helps establish healthy habits and plays a key role in maintaining a calorie deficit.
"I would recommend at least three cycling sessions per week for weight loss if cycling is the individual's primary form of exercise," Capritto advises. "However, if someone also wants to incorporate strength training and walking, I might suggest just one cycling session, three strength sessions, and two walks per week."
For effective weight loss, it's crucial to meet the national minimum recommended physical activity levels each week:
- Moderate-intensity cardio exercise: 150 minutes per week
- Strength training: 2 sessions per week
How Long Should Your Cycling Workouts Be?
The intensity of your ride determines how long and how far you'll go each time. Capritto refers to the saying, "You can exercise hard, or you can exercise long, but you can't do both." What does this mean? If you’re working out at a high intensity, your workout will—and should—be shorter.
For instance, a high-intensity interval cycling workout typically won't last more than 20 minutes. Conversely, an endurance-based cycling session, performed in a "low heart rate zone," can last up to an hour. Experienced cyclists might even ride for three to four hours during an endurance-focused session.
Capritto recommends a mix of long, low-intensity, steady-state workouts; short, high-intensity rides; and moderate-intensity sessions that strike a balance between the two.
A Sample Cycling Workout for Weight Loss:
Capritto offers a sample cycling workout that you can easily integrate into your routine:
- Warm-up: Start by pedaling for 10 minutes at an easy pace (heart rate zones 1-2; RPE 1-3).
- Main workout: Perform three sets of 10-minute cycling at a moderately challenging pace (heart rate zones 3-4; RPE 5-7).
- Recovery: After each set, pedal for two minutes at a relaxed pace (heart rate zone 1; RPE 1-2) to recover.
- Cool-down: Finish with 10 minutes of easy pedaling (heart rate zones 1-2; RPE 1-3).