How Many Miles on a Stationary Bike Is a Good Workout?

The American Heart Association recommends 30 minutes of moderate-intensity exercise at least five days per week. So, you’ll need at least a 30-minute session on your exercise bike, aka 6-7 miles, to count for a good workout.

But that’s not the whole story.

Read the article below to understand the big picture, as we discuss how many miles you need to reach 10,000 steps, to lose weight and many other questions about how mileage’s relationship to your fitness goals.

How Many Miles on a Stationary Bike Equals 10 000 Steps? 

Approximately 3.97-4.73 miles on your stationary bike equals 10,000 steps. The math is simple: most people have a stride length of 2.1-2.5 feet, which means 10,000 steps would be 21,000-25,000 feet. Convert that distance into miles, and you get 3.97-4.73 miles.

Alternatively, you can measure your stride and apply the same reasoning to find out how many miles it would take you personally to get those 10,000 steps.

How Many Miles to Lose Weight?

The recommended distance to lose weight is 5 miles, but remember that distance is more of a rule of thumb. Besides, the figure depends on where you’re at currently regarding your fitness level. 

For example, if you’re mobility challenged, pedaling even 10 yards is fantastic. The key is to see some progress every day, even if it’s tiny.

So, challenging yourself is more important than the total miles you’ve pedaled or the speed at which you’re going. For instance, if you’re time-challenged, don’t give up because you haven’t pedaled 5 miles in one go. Instead, think that you’re taking time for yourself and that all efforts count towards your goal.

How Many Miles to Lose a Pound?

how many miles on a stationary bike to lose weight

You’ll have to pedal approximately 91 miles to lose a pound. Here’s the reasoning behind that figure:

It takes 3,500 calories to lose a pound. Conversely, a stationary bike will burn approximately 500 calories/ hour. That means you’ll need seven hours on your stationary bike to shed that pound of weight. If you’re working out at moderate intensity, which is 12-14 miles/hour, you’ll need 84-108 miles to lose that pound or an average of 91 miles.

How Many Miles Is 15 Minutes on a Stationary Bike?

If you’re going at the moderate pace of 12-14 mph, 15 minutes on the stationary bike is 3-3.5 miles. However, the end figure depends on your speed. So, it’s best to look at your bike’s readings because almost all exercise bikes offer standard stats that include distance, time, and calories burnt.

How Many Miles Is 30 Minutes on a Stationary Bike?

Judging from that moderate pace of 12-14 mph, you’ll pedal 6-7 miles in 30 minutes. 

How Many Miles Is An Hour on a Stationary Bike?

If you’re doing moderate-intensity pedaling, you’ll make about 12-14 miles in an hour on your exercise bike.

What Is A Good Mile Time on a Stationary Bike?

A good mile time on your stationary bike is about 12 mph if you’re aiming for a moderate-intensity workout. But keep this in mind:

Your goals and current fitness level define a “good mile time.” If you’re an athlete, probably a good mile time is 25 mph. If you’re recovering after an injury, 0.5 mph is a good mile time. If you’re postpartum, sleep-deprived, or depressed, moving is a good mile time.

Our advice: forget about the numbers and start taking care of yourself. If you respect your body and honor your needs, the rest will follow. And remember: each fitness journey is unique, and you’ve got nothing to prove to anyone!

But if you’re interested in these stats, choose a high-tech stationary bike that provides all the tracking you need. Indeed, some people rely heavily on these measurements to understand their progress and adjust their routines accordingly for effective results. 

Mary D. Brown

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