If you’re new to indoor cycling, you might be wondering what is a good mph on a stationary bike. The answer isn’t as simple as a single number, because a good speed depends entirely on your personal fitness and goals.
What Is A Good MPH On A Stationary Bike
Unlike outdoor cycling, mph on a stationary bike is a relative measure. Wind resistance, terrain, and coasting don’t apply. Your displayed speed is calculated from your pedaling cadence and resistance level. Therefore, a “good” mph is highly individual. For a beginner, 10-12 mph might be challenging, while an experience rider might sustain 15-20 mph or more.
Key Factors That Influence Your Ideal Speed
Your perfect pace isn’t just about one number. Several elements come into play every time you ride.
- Fitness Level: This is the biggest factor. A new rider will have a different target than some one training for an event.
- Ride Duration: You can hold a higher mph for a 10-minute sprint than a 60-minute endurance session.
- Resistance Level: A high resistance at 10 mph can be harder than a low resistance at 15 mph. Always consider effort.
- Bike Type: A spin bike’s heavy flywheel allows for different speeds compared to a upright bike.
- Workout Goal: Are you warming up, doing intervals, or burning fat? Each has its own speed range.
Average MPH Ranges by Experience Level
These ranges offer a general benchmark. Remember, they assume a moderate resistance where you can talk in short sentences.
- Beginner: 10 – 12 mph. Focus is on form and building endurance, not speed.
- Intermediate: 12 – 15 mph. You’re comfortable on the bike and can handle varied workouts.
- Advanced: 15 – 20+ mph. You can sustain high speeds at significant resistance for longer periods.
Why Heart Rate and RPE Are Better Metrics
Because mph alone can be misleading, experts often recommend using other gauges. These tell you how your body is actually responding.
Rate of Perceived Exertion (RPE)
This is a simple scale from 1 to 10. A good moderate workout often aims for an RPE of 5-7. It’s subjective but very effective.
Heart Rate Zones
Training within specific heart rate zones ensures you’re working at the right intensity. You can calculate your zones using your age and max heart rate.
- Calculate your estimated max HR: 220 minus your age.
- Zone 2 (Easy): 60-70% of max HR. Great for base building.
- Zone 3 (Moderate): 70-80% of max HR. Standard cardio fitness.
- Zone 4 (Hard): 80-90% of max HR. Improves performance.
Setting Effective Speed Goals for Your Workouts
To see progress, structure your rides with clear intentions. Here’s how to use speed as one tool among many.
- For Weight Loss: Alternate between moderate paces (30+ mins at RPE 6) and interval training (alternating high and low speed).
- For Endurance: Aim for longer rides (45+ mins) at a consistent, conversational pace (12-15 mph for many).
- For High-Intensity Intervals (HIIT): Structure short bursts. Example: 1 minute at a high speed (e.g., 18+ mph), then 2 minutes of active recovery at a slow speed.
Common Mistakes That Skew Your MPH Reading
Sometimes, the number on the console doesn’t reflect your true workout. Avoid these pitfalls to get a clearer picture.
- Ignoring Resistance: Chasing high mph with zero resistance is not an effective workout.
- Poor Form: Bouncing in the saddle or gripping the handles to hard can waste energy and inflate speed artificially.
- Comparing to Others: Every bike calibrates differently. Your 15 mph may feel like another bike’s 17 mph.
- Not Warming Up: Jumping straight to a high speed increases injury risk and leads to premature fatigue.
How to Safely Increase Your Stationary Bike Speed
Want to get faster? Follow these steps to build speed safely and sustainably over time.
- Build a Base: Spend 2-3 weeks focusing on longer, steady rides at a comfortable pace.
- Add Intervals: Once or twice a week, incorporate short speed intervals into your ride, like 30-second sprints.
- Increase Resistance: Practice maintaining your current speed at a slightly higher resistance setting each week.
- Track Consistently: Use a journal or app. Note your average mph for a standard 20-minute ride to track progress.
- Rest and Recover: Your muscles get stronger during rest. Include easy days and full rest days in your plan.
FAQ: Your Speed Questions Answered
Is 20 mph on a stationary bike good?
Yes, maintaining 20 mph on a stationary bike is generally considered excellent for non-professional riders. It requires high effort and good fitness, assuming a meaningful resistance level is set.
How fast should a beginner cycle on an exercise bike?
A beginner should aim for 10-12 mph at a light to moderate resistance. The primary goal is to maintain good form for 15-30 minutes without exhaustion.
What is a good average speed on a spin bike for 30 minutes?
For a 30-minute class with varied terrain, a good average speed for an intermediate rider is often between 12-16 mph. This accounts for hills (high resistance) and recovery periods.
Does speed or resistance burn more fat?
Higher resistance typically burns more calories and fat in a given time frame than just pedaling fast with no resistance. A combination of both—like interval training—is most effective for fat loss.
Why does my stationary bike speed seem low?
It could be calibration, a high resistance setting, or your bikes computer using a different calculation method. Focus on your effort (RPE or heart rate) rather than comparing to outdoor speeds.
Ultimately, a good mph is the one that aligns with your workout goal and challenges you appropriately. Pay more attention to how you feel, your heart rate, and the resistance you conquer. Consistency with these metrics will lead to better fitness—and naturally, a higher speed over time. Don’t get to caught up in the number on the screen; the best workout is the one you complete safely and regularly.