How Long to Ride a Stationary Bike for Improved Fitness

There are many benefits to be gained from regular exercise. A stationary bike can help you achieve this goal.

In the following article, we will learn how long to ride a stationary bike and whether any factors can influence this duration.

How long to ride a stationary bike will depend on many factors, including your age, current fitness levels, and whether you have any health conditions. Typically beginners should aim for 10-15 minutes; more intermediate riders will need 45-60 minutes daily, and advanced riders 60-90 minutes at a low to moderate pace.

Working on spinning class

Can I Use the Exercise Bike Every Day?

Exercise bikes are a great way to improve your fitness and get in shape, but the question remains, should you be using an exercise bike everyday?

Regular use of an exercise bike can help:

  • Burn calories and lose weight
  • Improve cardiovascular health
  • Stronger lower body
  • Better endurance and stamina
  • Less stress and improved mental health

They are also convenient and allow you to work out at any time of the day, regardless of the weather.

As with most exercise programs, there is a risk of overuse, which can lead to several issues, including:

  • Muscle strain and injury
  • Burnout can lead to a lack of motivation
  • Joint pain or inflammation

You should listen to your body, and while pushing yourself is encouraged, you should avoid pushing yourself too hard. If you experience any pain or discomfort, taking a break for a few days to recover will be best.

How Much Time per Day Should You Exercise on an Exercise Bike?

To answer the question of how long should I go on exercise bike per day would depend on the following factors:

  • Age - It is unfortunate that as we age, our endurance and fitness levels will decline. It would help to consider this when deciding your workout duration and intensity.
  • Fitness Levels - If you are a beginner, you will need to perform shorter workouts with less intensity than an advanced rider.
  • Personal Goals - What are your goals? Are you trying to lose weight or improve your fitness? You will need to adjust your workout accordingly.
  • Health Conditions - If you have any health conditions, you must discuss them with your healthcare provider. They can offer advice on what you can or can’t do.

Exercise bike

Once you have considered these factors, you will better understand your current fitness levels and how hard you can push yourself.

You will then be able to put yourself into one of the following categories:


If you have never been on a stationary bike, aim for workouts lasting 10-15 minutes.

As your fitness levels improve, you should increase the workout duration by 5 minutes each week until you can complete 30-45 minutes at a low to moderate pace.


At this stage, you have been using the stationary bike for a few weeks or months.

You should increase the duration to 45-60 minutes per session.


Advanced riders who have been using a stationary bike for several months or even years will benefit from increasing the duration of each ride to 60-90 minutes.

While duration is an essential factor to consider, you should also look at the intensity of each ride.

While low to moderate-intensity workouts will need a longer duration, if you are to perform high-intensity interval training (HIIT), then shorter durations of 20-30 minutes will suffice.



How long should a senior ride a stationary bike is a question that warrants its own section.

The elderly will experience various benefits from regular exercise, and as an exercise bike is low-impact, it would be a perfect choice for them.

As with beginners, the elderly should ride a stationary bike 20 minutes a day. Two to three sessions per week will suffice.

Basic Rules for Using an Exercise Bike at Home

Now that you have a better idea of how long should you spin bike for, you should follow these rules to get the most out of your workout:

Bowflex c6 exercise bike

Before You Start

Before you can begin your workout, you should do a few things.

You must wear comfortable clothing that allows you to move freely, plus opt for shoes that provide adequate support.

The bike should also be adjusted so that it fits your body correctly. Your knees should be slightly bent when the pedal is at the bottom of the stroke, and you should be able to reach the handlebars comfortably.

Warm Up

Warming up before the workout is essential to prevent injury.

A simple way to warm up any cold muscles is to pedal slowly for 5-10 minutes. This will help get the blood flowing and your muscles adequately warm.

Set the Resistance

The resistance determines how hard you will be working on pedaling the bike.

If you are a beginner, it is recommended you start with a low resistance; then, as your fitness improves, you can choose a higher resistance setting.

Monitor Your Heart Rate

Monitoring your heart rate will show you whether you are working to an appropriate intensity.

Many stationary bikes have built-in heart rate monitors, or you can invest in a separate monitor.

Either way, you should work out so that your heart rate is between 60-70% of your maximum heart rate.


Maintain Proper Form

It would be best if you always cycled with proper form to avoid injury.

Aim to keep your shoulders relaxed, and your elbows slightly bent while cycling. Your back should be straight with your core engaged while pedaling with a smooth, fluid motion.

Watch Your Breathing

It would be best if you breathed correctly when cycling. Try to breathe deeply, inhaling through your nose and exhaling through your mouth.

Monitor heart rate C6

Keep Hydrated

Being hydrated is essential during exercise, so make sure that you drink plenty of water before, during, and after each workout.

Most stationary bikes have a water bottle holder, so there is no excuse not to have one at hand.

Cool Down

Cooling down after your workout will help prevent muscle soreness and stiffness.

Rather than immediately stopping after your workout, gradually slow down your pedaling for 5-10 minutes. Stretching your muscles is also recommended.

Does Riding an Exercise Bike Help You Lose Weight?

Riding an exercise bike can help you achieve your weight loss goals. However, a few factors will affect how much weight you can lose and how quickly this weight can be lost.

The first question you may ask is how long to ride a stationary bike to lose weight. Well, there are many health benefits of cycling 15 minutes a day; however, if you want to see better results, I recommend cycling for 30-60 minutes daily at a moderate to high intensity.

You will also need to look at several other factors to lose weight effectively. For example, you will need to consume a balanced and healthy diet that is low in calories.

Exercise Bike We Recommend

The exercise bike we recommend is the ProForm Carbon C7S.

ProForm PFEX67820 Carbon C7S Studio Bike

The bike comes with a 30-day iFit Trial including on-demand classes, studio workouts, and live events streaming. iFit Experience brings unique interactive training sessions with an opportunity to get trainer-led workouts, track all important ride metrics, and be engaged in life-scene locations worldwide.

ProForm bike has a 7” touchscreen display, so you’ll be able to join the iFit online community and keep track of your performance. It’s equipped with 22 resistance levels, so you can upgrade your riding skills by setting any resistance you want to train with.

Besides the riding training itself, you’ll be able to work out your upper body with the help of a pair of 3 lb dumbbells included in the package. You’ll enjoy smooth pedaling with the inertia-enhanced flywheel and silent magnetic resistance system that bring you a natural-like ride of different intensity.


Can You Do Indoor Cycling Every Day?

Yes, you can do indoor cycling every day. If you are going to do this, you should vary the duration and intensity of your workouts. This will prevent overuse injuries and will keep your workouts challenging and effective.

How Long to Ride a Stationary Bike to Lose Weight?

For best weight loss results, I recommend riding a stationary bike at a moderate to high intensity for 30-60 minutes.

How Many Miles Is 15 Minutes on a Stationary Bike?

This answer will depend on your intensity; however, 15 minutes on a stationary bike typically will be around 3 to 3.5 miles.


After reading the above article you now have a better idea of how long I should go on an exercise bike per day.

We have discovered that 20 minutes on an exercise bike is best for seniors, while more experienced riders and those with higher fitness levels could ride for sessions as long as 90 minutes.

Please comment below if you have any questions or comments on the most appropriate time for riding a stationary bike.

  Also read:


  • Health Benefits of Indoor Cycling: A Systematic Review // Pubmed:
  • An Overview of Current Physical Activity Recommendations in Primary Care // Ncbi:
  • Mayo Clinic Minute: Pushing too hard in the gym could lead to serious condition // Newsnetwork:
  • Fitness Level Declines Dramatically With Age // Webmd:

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My name is Ihor and I have been a professional weightlifter since 1996. With over 20 years of competition experience, my resume includes European Champion in 2009 and the silver medalist at 2011's Senior World Championships – 105kg division.

I competed at the 2008, 2012 and 2016 Summer Olympics.

After hanging up my own competitive lifting shoes, I decided to share my huge background as a coach. I am currently coaching multiple athletes who are competing at national and international competitions.

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