If you’re new to indoor cycling, you might be wondering what is a good speed on an exercise bike. The answer isn’t a single number, as the best speed for you depends on your fitness goals and workout type.
This guide will help you understand how to measure your effort and find the right pace for every ride. We’ll look at different metrics and how to use them to get the best results from your workouts.
What Is A Good Speed On An Exercise Bike
Unlike a road bike, speed on a stationary bike can be misleading. Two people pedaling at 20 mph could be having completely different workouts if one has the resistance set low and the other has it set high. Therefore, focusing solely on speed is not the most effective approach.
A better way to gauge your workout is to consider three key factors together: cadence (your pedaling speed), resistance level, and your perceived exertion. Your ideal “good speed” is the combination of these that matches your goal for the session.
Understanding Cadence: Your Real Pedaling Speed
Cadence is how fast your legs are turning, measured in revolutions per minute (RPM). This is a more useful number than miles per hour on an exercise bike.
- Low Cadence (50-70 RPM): Typically used with high resistance for building muscular strength and power. It feels like pedaling up a steep hill.
- Moderate Cadence (80-100 RPM): This is the sweet spot for most general fitness and endurance rides. It builds cardiovascular health efficiently.
- High Cadence (100+ RPM): Used with lighter resistance to improve pedaling efficiency, leg speed, and recovery. It can feel like a fast, smooth spin.
How to Find Your Ideal Workout Pace
Your perfect pace changes based on what you want to acheive. Here’s a breakdown of common goals and how to structure your speed and effort.
For Weight Loss and Fat Burning
Consistency is key for burning calories. A mix of workout intensities works best.
- Steady-State Cardio: Aim for a moderate, maintainable pace for 30-45 minutes. You should be able to hold a conversation, but it would be challenging. A cadence of 80-90 RPM with moderate resistance is a great target.
- Interval Training: Alternate between short, high-intensity bursts (where you can’t talk) and longer recovery periods. This burns more calories in less time and boosts your metabolism.
For Building Endurance
Endurance training teaches your body to sustain effort for a long time. Your speed should feel completely controllable.
- Focus on a lower to moderate intensity that you can maintain for 45 minutes to an hour or more.
- Keep your cadence steady, between 85-95 RPM, and choose a resistance that feels challenging but not exhausting. The goal is duration, not speed.
For Improving Cardiovascular Health
Getting your heart rate into specific zones strengthens it. You don’t need to go extremly fast.
- Use the “talk test.” For moderate-intensity cardio, you should be able to talk in short sentences. For vigorous intensity, you can only say a few words before needing a breath.
- Most exercise bikes have heart rate sensors. Aim for 70-85% of your estimated maximum heart rate during vigorous sessions.
A Simple Guide to Measuring Your Effort
Since speed alone isn’t enough, use this step-by-step method to plan and excute your workout.
- Pick Your Goal: Decide if today is for fat burn, endurance, or interval training.
- Set Your Resistance: Adjust the bike’s tension. More resistance simulates hills, less simulates flat roads.
- Find Your Cadence: Start pedaling and try to match the RPM ranges mentioned earlier for your goal.
- Check Your Perceived Exertion: Use the talk test or a 1-10 scale (where 1 is resting and 10 is max effort) to ensure you’re in the right intensity zone.
- Monitor Heart Rate (Optional): If your bike has sensors, use them to stay in your target heart rate zone.
Common Mistakes That Affect Your Speed
Avoid these pitfalls to make your workouts safer and more effective.
- Chasing High Speed with Low Resistance: Spinning your legs very fast with no resistance is less effective and can be hard on your joints.
- Ignoring Bike Fit: If your seat is too low or high, it reduces your power and can cause injury. Your knee should have a slight bend at the bottom of the pedal stroke.
- Only Doing One Pace: Your body adapts to the same workout. Mixing slow, steady rides with interval sessions yields better overall fitness gains.
- Forgetting to Warm Up and Cool Down: Spend 5 minutes pedaling easily at the start and end of every session to prevent injury and aid recovery.
Using Your Exercise Bike’s Display
Modern bikes show lots of data. Here’s what to pay attention too.
- RPM (Cadence): Your most important speed metric on a stationary bike.
- Resistance Level: Usually a number (e.g., 1-20 or 1-100). Note what levels feel easy, moderate, and hard for you.
- Heart Rate: A great guide for cardio intensity.
- Distance & “Speed”: Use these to track consistency over time (e.g., “I rode 10 miles in 30 minutes today vs. last month”), not to compare with others.
- Calories Burned: Treat this as a rough estimate, not an exact number.
FAQ: Your Exercise Bike Speed Questions Answered
Is 20 mph a good speed on an exercise bike?
It depends entirely on the resistance. At a very low resistance, 20 mph might be easy. At a high resistance, it could be impossible. Focus on your RPM and perceived effort instead of the MPH readout.
What is a good average speed for a beginner?
Beginners should ignore speed and focus on time and feel. Aim for 15-20 minutes at a pace where you can breathe comfortably. A cadence of 70-80 RPM with light resistance is a perfect starting point.
How fast should I go to lose belly fat?
You can’t target fat loss from one area. For overall fat loss, combine steady-state rides (30+ minutes at a moderate pace) with high-intensity interval sessions (HIIT) each week. Consistency and diet are crucial.
What’s a good RPM to maintain on a stationary bike?
For general fitness, maintaining 80-100 RPM is excellent. This range is efficient for building cardio without putting excessive strain on your muscles and joints. It’s often the cadence used in indoor cycling classes.
Is it better to pedal faster or with more resistance?
Both have benefits. Higher resistance builds strength, while faster cadence with less resistance improves cardiovascular endurance and pedaling technique. A balanced program includes both types of workouts.
Remember, the question of what is a good speed on an exercise bike is personal. The most effective workout is the one you do consistently. Listen to your body, use the cadence and resistance as your main tools, and adjust based on how you feel each day. Over time, you’ll naturally get fitter, stronger, and more efficient, and your personal “good speed” will increase all on it’s own.