ExerciseExplorer
A group of friends of different ages cycling together along a sunny country lane

Categories / Cycling

Cycling

From the daily commute to mountain trails. Cycling is easy on the joints, goes a long way and suits almost every age and fitness level.

Cycling is a low-impact way to improve your fitness, because the bike carries your weight and spares your joints. Our 10 cycling exercises include commuting by bike, leisure rides, road cycling, mountain biking, e-bikes, indoor cycling and spin classes, so there is a way to ride whatever the weather and whatever your fitness level.

Each guide explains how to get started, how to build up your distance and effort, what kit you really need and the safety points to know about. Compare cycling for weight management, heart health and everyday transport, and choose the type of ride that fits your life.

Which cycling option suits you?

Answer what you can. We pick the best match from the 10 below. Your answers are saved on this device only, so the rest of the site can use them.

Where can you ride? (tick all that apply)
Anything we should allow for? (optional)

10 regimes

Cycling

Commuting by Bike

Replace short trips with cycling.

30 min × 5/wkEffort ●●○○○Low cost
Cycling

Road Cycling

Riding road routes solo or with a club.

90 min × 2/wkEffort ●●●○○High cost
Cycling

Mountain Biking

Off-road riding on trails.

90 min × 1/wkEffort ●●●●○High cost
Cycling

Gravel Cycling

Mixed-surface rides on tracks and quiet lanes.

120 min × 1/wkEffort ●●●○○High cost
Cycling

Cycle Touring

Multi-day rides with luggage.

300 min × 1/wkEffort ●●●○○High cost
Cycling

E-Bike Riding

Pedal-assist cycling for hills and distance.

60 min × 3/wkEffort ●○○○○High cost
Cycling

Spin Classes

Instructor-led indoor cycling to music.

45 min × 2/wkEffort ●●●●○Moderate cost
Cycling

Virtual Cycling (Zwift)

Online cycling worlds and races on a smart trainer.

60 min × 3/wkEffort ●●●○○High cost
Cycling

BMX and Track Cycling

Short, powerful riding on tracks or ramps.

60 min × 2/wkEffort ●●●●○Moderate cost

Cycling: pros and cons

What to like and what to watch for, so you can decide whether this type of exercise is right for you.

Best for: Anyone who wants low-impact cardio, or an activity that doubles as transport.

Pros

  • Gentle on the joints because the bike carries your weight
  • Covers distance, so it works as transport as well as exercise
  • Plenty of options: road, trail, e-bike, indoor trainer and spin classes
  • Easy to adjust the effort for any age or fitness level

Cons

  • A bike and kit can cost a fair amount
  • Traffic is a real worry on some routes
  • Less bone-loading than walking or running, and saddles take getting used to
Compare with the other 18 categories →