How Many Miles on a Stationary Bike is a GOOD Workout?

Whether you're a beginner or a seasoned cyclist, how much to ride on a stationary bike can be a difficult question to answer. Generally speaking, how many miles you should aim for is determined by how long your exercise session is.

An indoor exercise bike is one of the most efficient ways to get in shape and stay healthy! To avoid injury it's important to vary up how much you do each session depending on how advanced your fitness level is. Every day should be different depending on how well-rested you are and how challenging prior sessions were.

A beginner may be happy with as low as five minutes on an upright or recumbent stationary bike while more experienced riders might easily go for a full hour or more - always making sure to stay within their limits. There is no “perfect” number of miles that is right for everyone; rather, it's important to challenge yourself in new ways each time and adjust based upon how your body feels!
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[andychips]

Sharing my experience with the home stationary bike I have. I first bought a Rogue Echo bike about 2 years ago and it was brutal.. more of a crossfit training style bike. I lost motivation with it and sold it. About 2 months ago I picked up a Schwinn air-dyne ad7 and its excellent.. I can do tabata sprints as well as calorie target, longer duration workouts. Im a huge fan of these style bikes because they involve the upper body, as well as the legs. I also train them independently with these bikes.

Heres a few tips for staying on your fitness path: park the bike where it’s annoyingly in your way in your house. Example, you almost trip over it leaving your bedroom. If you put the bike in a back bedroom.. if you’re like me, you’ll forget about it. I put mine infront of my TV in my bedroom.. I can watch tv and pedal away (nothing better). Another huge tip is to get into a routine. If you miss a session, healthily “punish” yourself by making up that missed session by doubling it. (For example, ) I do my bike in the morning before work, without fail and in the evening without fail. Everyday. I’m training for the racing/riding season for dirt biking right now but I also have the goal of wanting to fit into a huge handful of clothes ive “grown” out of 😂. One more thing I do is, whenever im tempted to eat something off my diet plan.. I look at the calories/fat in that snack or whatever and think what it would take to burn that on the bike with cardio. Good luck to everyone in their journeys, and don’t stop!

[lawrencekirchheimer]

I had Covid Pneumonia Acute respiratory failure hypoxia 16 days ICU unit 43 days in bed and took two people to hold me up. 17 months on a stationary bike-2, 406 miles and I walk 60-70 minutes at a time. Can be done!

[sabercat]

2 miles in 10 minutes I’m 292 pounds now was 350 now starting back riding my bike since I can fit! Proud so far!

[vpollorockin]

I do 10 miles in about 38 minutes everyday, and I always switch it up so Ill do mountains one day, pyramids the next, and easy rodes on my off day. Feel amazing I look forward to time on the stationary everyday

[fokkerdred]

I'm 65 and for the last 2.5 years I've been riding a Cybex Stationary resistance machine. I'm currently riding 10 miles in 40 minutes, sometimes 39.40 minutes if I really work it. I do this every other day at the gym along with strength training. Quite frankly I wasn't sure if that time was satisfactory or not. Of course I'm turning up the resistance every 2 miles or less.

[denniskazimer]

On a stationary bike i pedal for an hour to cover 10miles. Not a speed demon but a good work out for me 😀

[denniskazimer]

I pedal on my stationary bike for one hour and cover 11 miles. I am not a speed demon but a good work nonetheless😜

[oudude]

I'm 39 and do 5 miles at the beginning of every workout 5 days a week. I've gotten my best time to 17:41 for 5 miles at an average of 120 watts. Every 4th lap, I bump up the level and pedal hard. I'm absolutely drenched when I'm done. I was 381 January of last year. I'm not 265, no surgery

[MattithYahuwYisraEL]

I do 40 minutes every day covering 10 miles, and then i do strength training. It's a lifestyle change for me, so im in it for the long haul.

[edwardschwind]

I ride my stationary bike 90 minutes per day between 10/11 speed. 5 days a week.

[JoeDoe-vd]

So, after 18 months of static training on a Merida Reacto 400 bike using a TacX Antares rolling road, I can now cycle 30 miles in a little over 57 minutes and consistently around 1hr 3 minutes to ride 30 miles. Calories burnt are around 1000. Best to have your meal beforehand, let it settle and then burn the calories I find. Try to ride around 5 times a week for an hour. 30 minutes isn't long enough to burn enough calories for diet control but will keep you relatively fit. Over the past 18 months, I managed to lose 4 stone in weight, starting out at 16 stone. It pays to put the effort in but watch what you consume. BTW, I'm 62 and have two full knee replacements and a shoulder replacement.

[mattithyahuwyisrael]

I ride 21 miles a day it take a hour. The more resistance you add the more miles you do in the time you ride. I ride a stryde bike.

[silenusut]

Here in the UK we’ve just heard that 5, 000 steps gets the same result as 10, 000 …

[unigeezer]

15-30 miles would be a fairly good workout, if you maintained at least 2 revs per second. And if you do it at least 1x per day, but 3-4 20 miles per day would be better. Better yet, just stay on the thing 24/7.

[jamesbrowne]

I do half an hour a day on an exercise bike & aim for 200 calories I normally do it after a 10 hour night shift I get better results & feel better doing it on my days off when possible. I use an Apple Watch to measure calories & heart rate

[ALittleBitofAdventure]

I ride 10 miles in 30 minutes a day now. 100rpm level 11 on the bike I use gets me there.

[joybradford]

I try to go at least 15 miles which takes about 75 minutes. I try to do five minutes a mile.

[puchibamba]

This video implies that one would have to do a gruelling intensive stationary bike session to lose weight. But the video doesn't factor in how a moderate season accumulates over time in the span of 30 days vs passing out in one bike session trying to burn off all the calories at once. In the same way over time one puts on weight it's never instantly, is exactly the same way one should lose weight over time and not instantly. The daily bike routine will accumulate over time as well as speed up the metabolism which will burn fat on its own even while off the bike.

Clipped off the Internet
After your ride: Your metabolism continues to burn calories at an elevated rate, even after you've stopped cycling. This is called the excess post-exercise oxygen consumption (EPOC).
Over time: Regular cycling can increase your metabolic rate by up to 75%.

[Hermit_of_the_Holler]

So, after watching 10ea videos like this one, it seems to boil down to the following...

"Any time you get of your ar*se and spend time on the bike, at any pace or cadence, is better than time off it".


Also known as..."turn off that d*mn computer and go outside and play"

[mattlaboy]

12 miles in an hour on the highest resistance my bike has…level 16