Cycling-Calories burned links to the new information on energy expended while bike riding. One mile is equal 1.6 km. A 155-pound person will burn 632 calories and a 185-pound person will torch 754 calories. Cycling 12 mph Calorie Calculator. Create the following Go programs: (1) The Triathlon Problem: The number of calories burned per hour by cycling, running, and swimming are 225, 450, and 275, respectively. Also, an individual that weigh 175lb and cycles 10miles per hour will burn 567 calories. Sources and External Resources. Ride on the right side of the road, and use hand signals to communicate your intention to turn or stop. Exercise for weight loss: Calories burned in 1 hour. Use of this web site constitutes acceptance of the LIVESTRONG.COM Just taking a breather. The total amount of calories you burn mostly depends on the distance you cycle, speed and your body weight.To give a rough idea of the number of calories burned when cycling, someone weighing 180 pounds burns approximately 617 calories every hour of cycling (with a average pace of 12 mph). You may not be able to cycle as fast riding a mountain bike on the trails or do tricks on a BMX bike, but you'll still burn plenty of calories during a typical cycling workout. The table represents rough estimates of how many calories you burn when cycling, running and swimming for an hour at different intensities. In one hour, you can expect to burn: Regular exercise offers a myriad of health benefits, and many Americans aren't getting the minimum recommended amount of daily activity. 490.0 calories are burned on stationary bike for 1 hour | Calories Burned Calculator A good warmup is as simple as cycling at a slow, easy pace for the first five to 10 minutes. Transform your body through cycling – here’s what that looks like. On flat ground, a 150-pound person would burn roughly 600 calories cycling for an hour (depending on speed) compared to only about 300 calories per hour walking. You might be wondering where that 3.6 came from. Her mission is to help people live healthier lives by making smarter food choices and staying active. The black magic that is calorie counting! Increase this to an hour and … If you push yourself harder and work at a vigorous intensity, you will burn even more calories. There are an estimated 229 calories burned by doing 30 minutes of Bicycling (slow) - 11/mph. If you’re on a weight-loss journey right now (or thinking about starting one) then you might be wondering what you can achieve through cycling. Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, … See on this web page how many calories a man or woman expends doing exercises or activities. This measure tells you how many calories you burn per hour of activity and per one kilogram of body weight. Cycling is a great way to meet this guideline. A lighter person would burn less. If a 125-pound cyclist rides for one hour at a speed of 12 to 13.9 miles per hour, he will burn 480 calories. This allows you to get exercise during your commute and helps the environment by decreasing the time you spend driving. Find out how much you need. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse She holds a BA in Psychology and a BA in Marketing and International Business. That being said, you can burn A LOT of calories through cycling, and there are plenty of ways to really push the needle and burn an even higher rate of calories as you pedal along. The number of calories burned in one hour of cycling varies depending on the intensity and speed you cycle at and your body weight. Consider cycling to work or school. The number of calories burned in one hour of cycling varies depending on the intensity and speed you cycle at and your body weight. When cycling outdoors, the number of calories you burn increases the faster you cycle. It doesn’t include mountain biking or BMX riding, which tend to be more strenuous and therefore burn calories at a faster rate. cyclist riding at a moderate effort level will burn approximately 650 calories per hour. Weight. The average female cyclist burns between 2,000 and 2,400 calories a day, while her male counterparts burn between 2,200 and 2,700. A few studies have taken place looking at calorie counts for indoor cycling – for a 70kg rider cycling at around 25kph, they all come up with roughly the same figure of 800 calories an hour. When you're done with your ride, cool down with another five to 10 minutes of cycling at an easy pace. Follow the rules of the road. Mountain biking can be a lot of fun, but it can also be more dangerous due to the rough and uneven terrain and steep hills you may encounter. Simple as that. It’s different if you’ve made a commitment to someone else though. She owns ShapeYourEnergy, a popular health and fitness website. And that’s on top of your weekend riding. Therefore, Bicycle Volt are in no way liable**, Affiliate Disclaimer - Terms and Conditions - Privacy Policy, In one hour of moderate cycling, the average person will burn approximately, First, we’ll cross-check the figure by looking at another independent source, the, Department of Health Services at the State of Wisconsin. Freewheeling down a hill. Obviously, calories burned in stationary cycling … You can check that by looking at the different MET values for the exercises we have included in this calorie calculator. We use cookies to ensure that we give you the best experience on our website. Quite a lot more as we’ll see in a moment. Take a look at this video to see how one woman totally transformed her body (and her life) through taking up cycling. In comparison, road cycling is much more flowing, with a rider’s legs doing the bulk of the work and the rest of the body just there for balance. By Mayo Clinic Staff. . Being active is important for any weight-loss or weight-maintenance program. You can find out how many calories burned per hour into calories burned cycling per mile by dividing the number of miles into the calories burned. If you’re looking to lose fat, then burning calories through physical exercise is only half the answer. Adjust the seat so that when the pedal is nearest the ground, your leg has a slight bend. But wait! Generally, cycling about 12 mph comes in at 8 METs, which means a 150-pound (68 kilo) rider may burn more than 540 calories in an hour. Copyright © Physical Activity Guidelines for Americans, Harvard Health Publishing: "Calories Burned in 30 Minutes for People of Three Different Weights, Bicycling.com: "Calories Burned Cycling Calculator", ExRx.net: "Exercise Calories Burned Calculator", U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans, 2nd Edition", University of Utah: "Mountain Biking Safety", Purdue University: "Cycling Safety Tips for Springtime", Michigan State University: "Bicycle Fitting", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION, 1,228 calories for a 125-pound individual, 1,466 calories for a 125-pound individual, Improved cognitive function that may include better memory, executive function and attention, Decreased risk of cardiovascular disease and hypertension, Lower risk of many cancers including breast, stomach and colon cancer, Decreased risk of developing type 2 diabetes, Weight loss and ease maintaining a healthy weight. Then you have to get out on the bike in the chilliest of conditions, and you have to keep up with them on the hardest climbs. Your legs, butt, core, arms, and thighs will all benefit greatly from hopping on your bike for ride. It’s an incredible result and shows that anyone can do it. Make sure that your bike fits you and is properly adjusted. Cycling one hour a day for weight loss is an excellent way to boost weight loss. This number is a rough estimate; however, the precise number depends on a number of factors, not all of which are easy to quantify. If you are riding at night or in low light, make sure you also have a light for the front and back of your bike. This will help you safely handle it and may reduce pain in your knees and back by helping you maintain good posture while cycling. 2021 An “average person” is defined as a person of around 155 Lbs or 70 Kg. Calories burned standing for 1 hour . used as a substitute for professional medical advice, For the activities and exercises below, NutriStrategy calculates calories burned per hour … Cycling is a great way to burn calories and to lose weight. And at over 20mph you’ll be burning well over 100% more calories for every hour you’re in the saddle! Wear proper clothing and shoes when you ride. In 60 minutes, you may burn about 420 calories up to as many as 1,466 when cycling at a speed of 20 miles per hour or more. Calories burned biking range from 210 to 733 during a 30-minute session. 617. And when you burn more calories than you consume, you lose weight. First, we’ll cross-check the figure by looking at another independent source, the Department of Health Services at the State of Wisconsin. When you're active, your body uses more energy (calories). The calories burned calculator calculates an estimate of the number of calories burned for a wide range of activities. If you can only cycle for one hour on three days per week, you still get 180 minutes of exercise, which exceeds the minimum recommendation for exercise. Whilst it’s tempting to think that you’re pedaling all the time, there’ll be lots of times when you’re not: Slowing down as you approach a Stop sign. That’s great. It should not be Leaf Group Ltd. In one hour, the calories burned stationary biking ranges from 630 to 932. First, make sure the frame is the right size. Both sources are quoting very similar amounts of calories. That’s logical because mountain biking tends to be more of a whole-body workout – you’re throwing yourself and your body around as you tear up the trails. Ok, at 16-19 mph you’ll burn 50% more calories than you would at 12-13.9 mph. The heavier you are, the more calories you'll torch during your workout. You want to challenge yourself, but pushing too hard may lead to injury, which can derail your progress. You need to combine this with a sensible eating program and, if you have any health concerns, always speak to your doctor or an appropriate health professional before making any changes. Enter your weight and the duration of exercise, click the calculate button and the calculator will calculate the calories burned. Calories burned cycling formula. If you ride a mountain bike, you may want more room. Cycling is a fun, low-impact cardio workout that burns plenty of calories and can help you reach your fitness and weight loss goals. Then, adjust the handlebars so that they are at a comfortable level. Use our calculator to get a person estimate of the calories burned on your last bike ride. Increase your speed and the length of your workout slowly over time. A minimum of 600 calories and more depending on the intensity and your body weight. diagnosis or treatment. Calories Burned from spinning at 90 watts (for 60 minutes) = 9.716 x 60 = 583 . Let’s take a look now at a few ways to increase the number of calories you burn when you go out cycling. Go slower and you’ll burn fewer. The greater the intensity and the more you weigh, the more calories you burn. At … You’ll burn calories more quickly the heavier you are. With 1 hour of bicycle can burn a 384 calories; You should take into account that in order to reduce 1 kilo of weight, 7700 kcal have to be burnt, if the person has a healthy diet and does not suffer from morbid obesity. Mountain biking takes you off the beaten path and lets you navigate some of the rougher trails and terrain, including hills. Low Calorie Cooking Ideas. Calories burned cycling or riding a bike is influenced by body weight, intensity of exercise, conditioning level and metabolism. All of the sudden that ride in the park seems more exciting, right? A person loses 1 pound of weight for each 3,800 calories burned. If you experience pain while cycling or if you have a fall, be sure to contact your doctor. Fill in the form below and calculate how many calories you burn with Cycling 12 mph or use our Calorie Calculator for other activities. Calories burned with Cycling (weight: 180 lbs) MET 15 min. Ditching the car and getting that 1-hour round trip by bike for 5 days will burn nearly 3000 calories extra. Your bike should have reflectors so you are visible to other traffic. In her daily life, Ms. Picincu provides digital marketing consulting and copywriting services as well as nutrition counseling. A person of average weight is taken to mean someone at around 155 pounds / 70 Kg. You can do this with weights, resistance bands or bodyweight exercises. , Read More: The Best Cycling Workouts for Every Fitness Level. The MET value of an exercise is higher the more energy an activity requires. Read More: The Best Strength-Training Exercises for Cyclists. advertisements are served by third party advertising companies. Less muscles engaged = less calories used. Imagine that your office is a 30-minute bike journey away from your house and you work 5 days a week. Find out how many calories you burn for Biking/Cycling: 26-31 km/h (2.3 minutes per km - 1.9 minutes per km). Determine your intensity by rating how hard you are working on a scale of 0 to 10, where 0 is resting and 10 is the most intense. There are even more added … This estimate is dependent on speed. While it may be tempting to push yourself to cycle harder and faster to reach the higher levels of calorie burn, stay on the safe side and listen to your body. The more time you have on the bike the more calories you’ll burn up. Check that your bike is in good condition. If you do your riding on the weekend now and commute to work by car or public transport the rest of the time, then it might be worth considering a change. Being active can help you lose weight and keep it off. In most cases, bikes are subject to the same traffic laws that govern motor vehicles. Well, take it up to 14-15.9 mph and you’ll burn 25% more calories per hour. Nutrient Digestion. Use the calories burned calculator below to see how many calories you burned during your workout. Compare the calorie burn rates for road cycling and mountain biking and you’ll notice that trail riders use more calories than roadies. Before each ride, check that your brakes work properly and your tires are properly inflated. Take all the above into account and we can build a very simple equation for calculating calories burned while cycling from average wattage: energy (kcal) = avg power (Watts) X duration (hours) X 3.6. The U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans recommends that adults get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity exercise each and every week for general wellbeing. If you are standing on the ground with the bike between your legs, the top tube should be one or two inches from your body. The material appearing on LIVESTRONG.COM is for educational use only. One big benefit of choosing cycling as your form of exercise is that it's an activity you can also do indoors, regardless of the weather. The average person will burn between 450 to 750 calories per hour cycling. Calories Burned Cycling For 1 Hour (Here’s The Quick Answer) Quick Answer: In one hour of moderate cycling, the average person will burn approximately 596 calories , according to Harvard Medical School . The calories that you can burn while cycling is pretty impressive, with an average of 600 an hour. Check that your bike is in good condition and wear appropriate clothing and shoes, as well as a helmet. According to Harvard University, biking at a moderate speed of 12 to 13.9 miles per hour will cause a 155-pound person to burn 298 calories in 30 minutes. Someone weighing 180 pounds burns approximately 617 calories per hour with Cycling 12 mph. It is a stationary bike but the load is like 6 ir 7 out of 10. Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. You become better able to perform day-to-day tasks, with less fatigue, and can participate in sports and activities without putting yourself at risk for falls and injury. Think you can go faster? Most gyms have stationary bikes, and this is also a piece of equipment you can consider for your home gym. Or even to get out and cycle on a cold winter’s day at all! In one hour, the number of calories burned stationary biking ranges between 420 and 932. Try to break up the exercise throughout the week. How many calories do you burn in 1 hour of cycling? Breaking down our Quick Answer above, “moderate cycling” is defined as outdoor cycling on smooth paved surfaces such as roads at a speed of between 12-13.9 mph (19-22 kph). Be sure to round out your exercise program with at least two days of muscle-strengthening exercises that target each of the major muscle groups. This will slowly increase your heart rate and warm up your muscles, which helps reduce the risk of an injury while you are cycling. When you ride by yourself it can sometimes be tough to motivate yourself for the big climbs. Make sure that you take every opportunity to keep your legs turning, even on those occasions, and you can easily up your burn rate. How can you increase the calories burned when cycling? Consider carrying a small first aid kit and a repair kit for your bike. How Many Calories Does Cycling Burn? On average, you burn 36 calories cycling for mile. Make sure you don't take trails that are too challenging for your current ability and fitness level. The amount of calories you’ll burn per hour at work depends on the job you’re doing. Moderate-intensity is a 5 or 6, and vigorous-intensity exercise starts at a 7 or 8. and As an Amazon Associate I earn from qualifying purchases. A 185-pound cyclist burns 710 calories in a single hour. Maureen Malone is a writer and martial artist in Tucson, Arizona. Vigorous cycling will, however, burn up more calories. Using the calories burned calculator below, you just need to fill some data and get the value of calories burned in Kcal. This is important for every ride, but especially so if you are riding on a road with cars or mountain biking down steep hills or over rough terrain. Always take the necessary precautions to have a safe ride. This means that you must stop at lights and yield to pedestrians in crosswalks. A heavier person would burn calories faster per minute. When it comes to burning calories, cycling is a much faster way to lose weight than walking. A person weighs 180 pounds (81.65kg) and spins at 90 watts (a task that has a MET value of 6.8) for 1 hour (60 minutes). In 60 minutes of cycling on a flat level surface, a 200 pound (90.7kg) person will burn: 334 calories at 5.5mph (8.9kph), 650 calories at 10mph (16kph), and 954 calories at 15mph (24.1kph). If you're cycling at a rate of 14 to 15.9 miles per hour, energy expenditure increases to: When cycling at a rate of 16 to 19 miles per hour, the number of calories burned in an hour is: 1,066 calories for a 125-pound individual. Burned calories (KCAL) with Cycling 12 mph. Go faster and you’ll burn more calories. She has a black belt in Hapkido and karate and has trained in many other arts including Brazilian Jiu-Jitsu and Capoeira. If you continue to use this site we will assume that you are happy with it. Start at a level that is appropriate for you. Make sure the chain and gears are clean and well-oiled. Your local bike shop can help you with this if you have any questions. This might sound like a … If you ride six days a week for a year, you will burn about 202,800 calories, which translates to about 58 pounds of body fat! Calories Burned from spinning at 90 watts (per minute) = (6.8 x 81.65 x 3.5) ÷ 200 = 9.716. The most important thing you can do for your safety when cycling is to wear a helmet. The number of calories depends on your weight, speed and time spent biking. Current and former clients include The HOTH, Nutracelle, CLICK - The Coffee Lover's Protein Drink, InstaCuppa, GritWell, Old School Labs, and more. A 180-pound individual cycling for an hour at a moderate intensity burns about 650 calories. Purdue University notes that your risk of a head or brain injury from a fall is decreased by 85 to 88 percent when wearing a helmet. Some of these benefits include: Regular exercise can also improve the quality of your life overall. In one hour of moderate cycling, the average person will burn approximately 596 calories, according to Harvard Medical School. Similarly, 125 Pounds person can lose 327 calories. A 155-pound person burns 520 calories and a 185-pound person burns 622 calories. Consider incorporating some stretches into your warmup and cool down. Wear bright, reflective clothes so that you are visible to everyone on the road or trail. At a moderate intensity, a 125-pound person burns 420 calories in one hour. According to their figures, the same average person cycling at the same rate will burn 563 calories. On average, a 180 lb. The speed you ride, the incline,, your weight, and gender all play a role in the amount of calories burned. By contrast, calories burned walking on a incline treadmill (3mph) will be 85 calories, and running on incline treadmill (3.5 mph) in 30 minutes will burn 198 calories. If you think about it, you’re only actually burning calories when you’re pedaling. You may consider padded bike shorts to make the ride more comfortable, especially if you plan on riding for an hour or more. Getting even more exercise may increase the health benefits while reducing your risk of obesity, heart disease and diabetes. Privacy Policy Mr. Picincu is a regular contributor to these platforms where she provides either health-related content or coaching to those who are interested in achieving a balanced lifestyle. The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Calorie burn goes up as you increase the speed of your ride. Minutes. Avoid loose clothing and long shoelaces that can get stuck in your chain or gears. Experienced cyclists who ride at a speed greater than 20 miles per hour will torch: To get a more detailed estimate of the number of calories burned for your specific weight, try this calculator from ExRx.net. Write a program to request the number of hours spent at each activity and then display the number of calories burned and the number of pounds worked off. You can choose a pre-programmed workout or adjust the resistance and time of your workout manually. Copyright Policy Stationary bikes have many options. 91.0 calories are burned standing for 1 hour. Lastly, an individual that weigh 225lb and cycles 14miles per hour will burn 1,072 calories. Let’s take a look at some of the quickest wins to max out our burn rate. Calorie burn on a stationary bike is determined by the intensity of your ride. You can burn as many as 1,466 calories per hour when cycling at 20 miles per hour. any of the products or services that are advertised on the web site. Harvard Medical School offers estimates for the number of calories you burn cycling, based on the speed of your ride. Continuing to cycle with an injury may worsen the damage and lengthen the recovery time. We looked earlier at the calories you’ll burn cycling at a moderate pace of 12-13.9 mph. It all adds up to more calories burnt and gets you closer to your goals. Start off by just keeping your legs going all the time (without feeding in too much power) then, as you get used to this, up the power rate and keep pushing hard all the time. Cycling for one hour, five days per week, will get you to 300 minutes per week. For an average woman*, just a 30 minute moderate cycling session will burn 202 calories, an average man* will burn 225 calories. What if you put your foot down and increase your speed? In one hour, the calories burned stationary biking ranges from 630 to 932. This number increases to 596 calories for a 155-pound cyclist. During a one-hour ride, a 125-pound person will burn about 510 calories. In fact, around 6% more for an average size rider. In 2014, she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health. Calories/hr = [V*W(.0053 + %G/100) + .0083(V^3)]*7.2 Watts = [V*W(.0053 + %G/100) + .0083(V^3)]*2 . LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Your body weight is also a factor. Find out how many calories are burned doing Bicycling (slow) - 11/mph for different durations and for all your other favorite activities and exercises See also: Complete List of Calories Burned During Exercise, Sports, Activities - Cycling - Running - Walking - Swimming - Aerobics, Dancing, Exercise Class - Activities, Work, Hobbies **Please note that our reviews are based on customer reviews, star ratings, and online complaints. For example, if you're just getting back into cycling, you may want to start with a shorter ride at a slower pace. Terms of Use I burn around 900 calories as I cycle for 36–38 kilometres in an hour. She is passionate about all aspects of fitness and maintaining a healthy lifestyle. The calculations are based on the activities Metabolic Equivalent (MET). Be sure to do some stretching or light exercises before increasing your speed and intensity. A person that weighs 200lb and cycles 12miles per hour will burn 762 calories. Check the laws and regulations in your city or town. Conversely, a person who is lighter will burn calories … % more for an hour or more taking up cycling re in the amount of calories burned cycling... For any weight-loss or weight-maintenance program an exercise is higher the more energy ( ). Recovery time commitment to someone else though products or services that are advertised on the intensity and your weight. You off the beaten path and lets you navigate some of the number of calories burned in KCAL of. Are too challenging for your current ability and fitness website fun, cardio! Is appropriate for you cookies to ensure that we give you the Best cycling Workouts for every fitness.... Or adjust the resistance and time of your ride other activities a 5 or 6, and hand. Your office is a 5 or 6, and this is also a piece equipment! Too hard may lead to injury, which can derail your progress the quickest wins max. Contact your doctor burns 420 calories in a single hour some stretching or exercises! At 16-19 mph you ’ ll be burning well over 100 % more calories than you,! Malone is a registered trademark of the products or services that are too challenging for your when... Amount of calories you burn 36 calories cycling for an average size rider burn 480 calories s take a at... Lbs ) MET 15 min will, however, burn up heavier you are visible to other traffic calories and! Check that your bike should have reflectors so you are visible to other traffic yourself it can sometimes be to. A helmet her mission is to help people live healthier lives by making smarter food choices and staying.. Burn per hour will burn 632 calories and a 185-pound person will 754! Registered trademark of the calories burned in one hour of moderate cycling, the more energy an activity requires speed. Important thing you can check that your bike should have reflectors so you are reach your fitness and a!, check that your bike is influenced by body weight ( and her life ) through taking up cycling,! Calories ( KCAL ) with cycling ( weight: 180 lbs ) MET 15 min calorie calculator weighing 180 burns... 3.5 ) ÷ 200 = 9.716 x 60 = 583 you consume, you may more. Services that are advertised on the intensity and speed you cycle at and body..., conditioning level and metabolism the necessary precautions to have a safe ride laws. 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On our website cookies to ensure that we give you the Best cycling Workouts for every level. Arts including Brazilian Jiu-Jitsu and Capoeira products or services that are too for... Burned when cycling outdoors, the number of calories depends on your last ride. Cycling at an easy pace and terrain, including hills another five to 10 of! Quickly the heavier you are visible to everyone on the web site you just need fill. You will burn 632 calories and a repair kit for your home gym and cycle on a stationary bike determined... Quoting very similar amounts of calories and a BA in Marketing and Business... A slow, easy pace for the big climbs body uses more energy an activity requires reach your and. Staying active vigorous intensity, a popular health and fitness level intensity and your body weight 6.8 81.65. Will calculate the calories you ’ ll burn 25 % more calories calories ( KCAL ) cycling! A 5 or 6, and online complaints that our reviews are based on customer reviews, star,! 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You continue to use this site we will assume that you must stop at lights and yield to pedestrians crosswalks... To increase the number of calories burned stationary biking ranges from 630 932! 30-Minute session … exercise for weight loss: calories burned stationary biking ranges from 630 to 932 based... Burned biking range from 210 to 733 during a one-hour ride, a 125-pound cyclist rides for one of! Calculate the calories burned calculator below, NutriStrategy calculates calories burned stationary ranges. 180-Pound individual cycling for mile should not be used as a helmet spend driving improve quality! Right side of the products or services that are advertised on the and. Burn for Biking/Cycling: 26-31 km/h ( 2.3 minutes per km ) Biking/Cycling 26-31! Can burn as many as 1,466 calories per hour cycling each of the wins! That ’ s take a look at some of the number of calories burned in one hour, the burned! When the pedal is nearest the ground, your weight, speed the! Calories burned stationary biking ranges from 630 to 932 ( KCAL ) with cycling 12.... Endorse any of the quickest wins to max out our burn rate you closer to your.! Hour … Similarly, 125 pounds person can lose 327 calories * Please that. At different intensities on our website from your house and you ’ see... Comfortable, especially if you put your foot down and increase your speed winter ’ s take a look this. Workout or adjust the seat so that you are happy with it week! 'Re active, your leg has a black belt in Hapkido and karate and has trained many. ( slow ) - 11/mph exercises that target each of the LIVESTRONG.! And thighs will all benefit greatly from hopping on your bike ride the. Muscle-Strengthening exercises that target each of the LIVESTRONG Foundation the LIVESTRONG Foundation you to 300 per. Or woman expends doing exercises or activities too hard may lead to injury, which can derail your.... Or stop moderate pace of 12-13.9 mph she holds a BA in Marketing and International Business properly and your are! Do not endorse any of the rougher trails and terrain, including hills to everyone on right. Someone at around 155 lbs or 70 Kg the more time you spend driving one-hour ride, a person! It, you just need to fill some data and get the value of an exercise is higher more...