Guides Exercise Bikes Training Equipment

How Long to Ride a Stationary Bike for Improved Fitness

Unlock your full potential by engaging with our experts and community! Have questions about your fitness journey or looking for expert advice on weightlifting techniques? Don’t hesitate — leave a comment below and Ihor Shymechko will provide a personalized answer and insights to help you reach your goals.

Torokhtiy is reader-supported. Some links are affiliate links, and we may earn a commission at no extra cost to you. See our disclosure page for details.

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.


The latest reviews of must-have home gym training equipment, apparel, and supplements that will enhance your performance and bring you new results.

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:

1. Beginner

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.

2. Intermediate

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.

3. Advanced

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.


4. Elderly

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

1. 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.

2. 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.

3. 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.

4. 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.


5. 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.

6. 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

7. 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.

8. 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

ProForm Carbon C7S

The exercise bike we recommend is the ProForm Carbon C7S.

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:


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

Why Trust Us?

With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

By trusting the recommendations of our certified experts in coaching, nutrition, dietology, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data. We ensure that you can rely on our professionals’ pieces of advice and recommendations that can be treated as personalized ones which will benefit you and fully meet your needs.

The product testing process is described in more detail here

Ihor Shymechko

Author: Ihor Shymechko
Pro Olympic Weightlifter, Coach

Experience: 26 years
Best Results: Snatch – 208 kg,
C&J – 240 kg

Ihor has been a professional weightlifter since 1996, boasting over two decades of competition experience. His notable achievements include clinching the European Championship in 2009 and securing a silver medal in the 105kg division at the Senior World Championships in 2011. Ihor represented his country in the 2008, 2012, and 2016 Summer Olympics. After retiring from competitive weightlifting, he transitioned to coaching, leveraging his vast experience to guide athletes who now compete on both national and international stages.

View author’s page

Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate — leave a comment below and Ihor Shymechko will provide a personalized answer and insights to help you reach your goals.

Ask Expert

Your email address will not be published. Required fields are marked *

Similar Posts