If you’re new to the elliptical, you might wonder how fast should you go on an elliptical. The answer isn’t a single number, as the right speed depends on your personal fitness goals and current level. This guide will help you find your perfect pace for a safe and effective workout.
How Fast Should You Go On An Elliptical
Your ideal speed on the elliptical is the one that aligns with your workout intention. Are you warming up, aiming for fat burn, or building endurance? Speed is just one part of the equation, as resistance and incline also play huge roles. Let’s break down what different speeds can help you achieve.
Understanding Speed Metrics: RPM and SPM
Ellipticals measure speed in two main ways: Revolutions Per Minute (RPM) or Strides Per Minute (SPM). They essentially mean the same thing—how many full cycles your legs complete in a minute.
- Low Speed (40-50 SPM): Good for warm-ups, cool-downs, or high-resistance strength training.
- Moderate Speed (50-70 SPM): The sweet spot for most cardio and fat-burning workouts.
- High Speed (70-90+ SPM): Used for high-intensity intervals, boosting cardiovascular fitness.
Most machines display this number clearly on the console. It’s the best way to track your pace consistently.
Finding Your Speed Based on Fitness Goals
Your goal should dictate your pace. Here’s a practical guide to matching speed with objective.
For Weight Loss and Fat Burning
Contrary to popular belief, going all-out fast isn’t always best for fat loss. A moderate pace you can sustain is key.
- Aim for 50-70 SPM.
- Add enough resistance so you feel your muscles working, but can still talk in short sentences.
- Maintain this for 30-45 minutes for steady-state cardio.
- This zone encourages your body to use fat as a primary fuel source.
For Building Cardiovascular Endurance
To strengthen your heart and lungs, you’ll need to challenge your pace. Interval training is highly effective here.
- Warm up at 50 SPM for 5 minutes.
- Increase to a challenging pace of 70-80 SPM for 1-2 minutes.
- Recover at a slow pace (40-50 SPM) for 1-2 minutes.
- Repeat this cycle for 20-30 minutes.
- Cool down for 5 minutes.
For Low-Impact Recovery or Beginner Workouts
If you’re just starting or nursing an injury, speed is less important than consistent motion.
- Start at a comfortable 40-50 SPM.
- Focus on smooth, controlled strides rather than speed.
- Begin with 10-15 minute sessions, gradually increasing time before speed.
- Listen to your body—there’s no benefit to pushing to fast to soon.
Key Factors That Influence Your Ideal Speed
Several personal factors will affect what a “fast” or “moderate” pace feels like for you.
- Stride Length: A longer natural stride may mean a lower SPM is still effective.
- Resistance Level: High resistance at 50 SPM can be harder than low resistance at 80 SPM.
- Fitness Level: A beginner’s moderate pace will differ from an athletes moderate pace.
- Workout Duration: You can maintain a higher speed for 10 minutes versus 60 minutes.
How to Use the Talk Test to Gauge Your Pace
This simple method helps ensure you’re in the right intensity zone, regardless of the number on the screen.
- Easy Pace (Warm-up/Cool-down): You can sing a song comfortably.
- Moderate Pace (Fat Burn/Endurance): You can hold a conversation with brief sentences.
- Vigorous Pace (High-Intensity): Talking is difficult, limited to a few words at a time.
If you’re gasping for air, slow down. If your breathing is barely elevated, you can increase speed or resistance.
Common Mistakes to Avoid with Elliptical Speed
Going too fast can lead to problems, just like going to slow might not give you the results you want.
- Relying Only on Speed: Never ignore resistance. A combo of both builds fitness better.
- Poor Form for Speed: Don’t let your heels lift off or your body swing wildly to hit a high RPM.
- Comparing Your Numbers: Your 60 SPM is personal. Don’t compare it to someone else’s workout.
- Ignoring Incline: Using the incline settings changes the muscle focus and intensity without needing more speed.
Sample Workout Plans for Different Speeds
Here are two sample plans to put these speed principles into action.
30-Minute Steady-State Fat Burn
- Minutes 0-5: Warm up at 45-50 SPM, low resistance.
- Minutes 5-25: Main set at 60-65 SPM. Set resistance so the “Talk Test” puts you in the moderate zone.
- Minutes 25-30: Cool down at 45-50 SPM, gradually lowering resistance.
20-Minute HIIT Cardio Blast
- Minutes 0-3: Warm up at 50 SPM.
- Minutes 3-4: Sprint Interval at 80-85 SPM (high intensity).
- Minutes 4-6: Active Recovery at 40-45 SPM.
- Repeat the sprint/recovery cycle 5 more times.
- Minute 19-20: Cool down at a slow pace.
FAQ: Your Elliptical Speed Questions Answered
Is it better to go faster or with more resistance?
It depends on your goal. For building leg strength and power, higher resistance at a moderate speed is better. For improving cardio fitness and calorie burn during the workout, incorporating higher speeds with intervals is excellent. A balanced program includes both.
What is a good average speed on an elliptical for a beginner?
A good average starting speed for a beginner is between 40-60 SPM. Focus on maintaining that pace comfortably for 15-20 minutes before worrying about increasing it. Consistency is more important than initial speed.
How fast is 70 SPM on an elliptical?
70 SPM is considered a brisk, vigorous pace for most people. At this speed, you’re likely in a cardiovascular training zone where talking becomes challenging. It’s sustainable for short intervals but difficult to maintain for long periods without training.
Can you go to slow on an elliptical?
For general health, any movement is beneficial. However, for improving fitness or weight loss, a pace that’s too slow with no resistance may not provide enough stimulus. Ensure your heart rate is somewhat elevated during the main part of your workout.
How do I know if my speed is effective?
Use the Talk Test and check your perceived exertion. You should feel like you’re putting in effort. Also, track your progress over weeks—if the same speed feels easier, it’s time to increase speed, resistance, or time.
Finding your optimal speed on the elliptical is a personal journey. Start by identifying your primary goal, use the Talk Test to check your intensity, and don’t be afraid to adjust the resistance alongside your stride rate. Remember, the best workout is the one you can do consistently and safely, so find a pace that feels challenging yet manageable for you.