Cycling is a low-impact endurance activity that works well for aerobic base training, intervals, and longer steady sessions. Because the load is smooth and repeatable, it can support higher training volume with less impact than running. Heart rate can vary widely depending on terrain, cadence, resistance, and riding style.
Exercise Metrics
Fitness Profile [1]
Heart Rate Zones [2]
Activity Type Details
Calorie Burn
Estimated active Calories per 30 minutes of exercise for the MET range 3.5 - 16.8. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 66 - 415 Cal |
| 60 kg (132 lb) | 79 - 498 Cal |
| 70 kg (154 lb) | 92 - 581 Cal |
| 80 kg (176 lb) | 105 - 664 Cal |
| 90 kg (198 lb) | 118 - 747 Cal |
| 100 kg (220 lb) | 131 - 830 Cal |
Actual energy use varies with intensity, fitness, movement efficiency, and individual physiology. Learn more in the "How to Estimate Calories Burned with MET Values" resource.
Training advice
Benefits
Cycling is excellent for aerobic volume because it is low impact and easy to scale from gentle recovery to long endurance or hard intervals. It is especially useful when you want cardiovascular work with less pounding than running.
What to watch out for
Fit, terrain, traffic, and fatigue matter. Watch for neck, back, knee, wrist, or saddle discomfort, use lights and situational awareness outdoors, and progress long rides gradually because low impact can still create high total load.
Explore other Activity Types in the Cardio category: