If you’re new to the elliptical, you might wonder what is a good pace on elliptical. Finding the right speed is key to a safe and effective workout that matches your fitness goals.
This guide will help you understand pace, how to measure it, and how to adjust it for your needs. Let’s get started with the basics.
What Is A Good Pace On Elliptical
A good elliptical pace is one that challenges you but allows you to maintain proper form. For most beginners, a comfortable starting pace is between 120 and 140 strides per minute.
More experienced users might aim for 140 to 160 strides per minute. Remember, your ideal pace depends on your workout’s purpose, like fat burning or endurance.
How to Measure Your Elliptical Pace
Most ellipticals track pace in Strides Per Minute (SPM) or Revolutions Per Minute (RPM). They mean the same thing: how many full strides you complete in 60 seconds.
Here’s how to find your number:
- Look at your machine’s console for the SPM/RPM display.
- Start moving at a speed that feels like a brisk walk. Glance at the number after a minute.
- That’s your current pace. Use this as a baseline to improve from.
Factors That Influence Your Ideal Pace
Your perfect speed isn’t just a number. Several things affect it, so comparing yourself to others isn’t helpful.
Your Fitness Level
Beginners should focus on steady movement, not speed. It’s better to go slower with good form than to strain yourself. As you get fitter, your pace will naturally increase.
The Workout Goal
Are you warming up, doing cardio, or building endurance? Each goal has a different pace range. A fat-burning pace feels different than a high-intensity interval pace.
Resistance and Incline
Adding resistance or incline makes each stride harder. Your SPM will likely drop, but your effort and calorie burn increase. Always consider resistance along with speed.
Pace Guidelines for Different Workout Goals
Use these pace ranges as a starting point for your sessions. Listen to your body and adjust as needed.
- Warm-up/Cool-down: 80-100 SPM. This should feel very easy, like a gentle stroll.
- Fat Burning Zone: 120-140 SPM. You should be able to hold a conversation but feel your heart rate is elevated.
- Cardio/Endurance Training: 140-160 SPM. Breathing is harder, and conversation is broken into short phrases.
- High-Intensity Intervals: 160+ SPM for short bursts (30-60 seconds), followed by a slow recovery pace.
Using the “Talk Test” to Gauge Your Pace
Your body gives you the best feedback. The Talk Test is a simple way to check your intensity.
- At your current pace, try to recite a familiar song lyric or poem out loud.
- If you can speak comfortably with full sentences, you’re in a light zone.
- If you can only say a few words before taking a breath, you’re in a moderate to vigorous zone.
- If you can’t speak at all, your pace is very high intensity.
Common Mistakes That Ruin Your Pace and Form
Going to fast can lead to poor technique, which reduces effectiveness and risks injury. Watch out for these errors.
- Leaning on the Handrails: This reduces the work for your legs and core. Use the rails for balance only, not to support your weight.
- Hunching Your Shoulders: Keep your chest up and shoulders back and down. Look forward, not at your feet.
- Locking Your Knees: Maintain a slight bend in your knees throughout the stride motion to protect your joints.
- Going Too Fast Too Soon: A consistent, manageable pace is better than a sprint you can’t sustain. Build speed gradually over weeks.
A Sample 30-Minute Elliptical Workout for Pace Practice
Try this workout to experience different pace zones. Adjust the SPM numbers to match your personal fitness level.
- Minute 0-5: Warm-up at 90-100 SPM, low resistance.
- Minute 5-10: Increase to a steady 120 SPM. Add a bit of resistance.
- Minute 10-15: Challenge yourself at 140 SPM. Maintain good form.
- Minute 15-20: Active recovery at 110 SPM. Focus on deep breaths.
- Minute 20-25: Push to 150 SPM for 5 minutes. You should be working hard here.
- Minute 25-30: Cool-down at 95 SPM, lowering resistance back to start.
How to Safely Increase Your Elliptical Pace Over Time
Improvement takes consistency. Follow these steps to build speed without burnout or injury.
- Stick with a comfortable pace for your first 2-3 weeks to build a base.
- Each week, try increasing your average SPM by just 2-3 points for one of your workouts.
- Add one short interval where you push 10-15 SPM above your normal for 30 seconds, then recover.
- Pay attention to how your body feels the next day. Soreness is normal, but sharp pain is not.
- Be patient. Small, weekly gains lead to big improvements over months.
FAQ: Your Elliptical Pace Questions Answered
Is a higher SPM always better?
No, not always. A slower pace with high resistance builds strength, while a faster pace with lower resistance improves cardiovascular fitness. Both are valuable.
What’s a good average speed on an elliptical in MPH?
Machines vary, but a moderate pace is often between 4-5 MPH. However, SPM is a more reliable metric because MPH can be influnced by stride length settings.
How does elliptical pace compare to running speed?
It’s difficult to compare directly. Ellipticals are low-impact, so you might maintain a higher SPM than a running stride rate. Focus on your perceived effort instead of trying to match running numbers.
Why does my pace feel harder some days?
Sleep, nutrition, stress, and hydration all affect your performance. Listen to your body and adjust your pace or workout length on days you feel fatigued. It’s perfectly normal.
Can I lose weight using just the elliptical?
Yes, consistency is key. Maintaining a pace in the fat-burning or cardio zones for 30+ minutes most days, combined with a healthy diet, can support weight loss effectively.
Finding your ideal elliptical pace is a personal journey. Start with the guidelines, use the Talk Test, and prioritize form over speed. Track your progress, and don’t worry about the numbers on someone else’s machine. With regular use, you’ll find the rhythms that work best for your body and your fitness ambitions.