Featured in: Swimming vs cycling
E-Bike Riding
Pedal-assist cycling for hills and distance.
How to start
Test ride an e-bike, then start with short rides on the lowest assist setting. You still pedal: the motor adds help.
How to progress
Lower the assist level as you get fitter, ride a bit further, or choose hillier routes.
What the evidence says
Evidence: limited
A 2025 study of 19 regular e-bike commuters found that they rode at an average of 5.9 METs, with 44% to 48% of the commute at vigorous intensity and moderate effort even on flat or downhill stretches. So e-bike riders still get exercise, though this was a small sample and we did not find large trials.
Take care: E-bikes are heavier and faster than ordinary bikes. Check the speed limit (15.5 mph / 25 km/h assist in the UK), brake early and wear a helmet. Check with a GP if you have a heart condition.
Sources
12-week starter plan
Start with short, easy rides on low assist and slowly lower the assist or lengthen the ride.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5 METs (E-bike riding at a moderate level of assistance (a 2025 study found about 5.9 METs on commutes)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use the lowest assist you can manage: you get more exercise.
- Brake earlier than on an ordinary bike.
- Charge the battery before each ride.
Common mistakes
- Using full assist all the time.
- Forgetting that the bike is heavy to lift and to steer at low speed.
- Leaving the battery out in the cold.
Kit and cost
High Approximate UK prices.
- An e-bike (about £1,000 to £3,500)
- Helmet, lights and a strong lock (e-bikes are theft targets)
- Charger and spare key
Frequently asked questions
Do I get exercise on an e-bike?
Yes. In a small 2025 study, e-bike commuters rode at moderate to vigorous intensity on average.
Is an e-bike suitable if I am unfit or older?
It is a good way in. The motor helps you up hills and over longer distances, so you ride more often.
How far does the battery last?
Typically 25 to 70 miles depending on the battery, assist level, hills and your weight.
Good for: Heart & fitness Mood & stress Fun & social
Compare with similar options
| E-Bike Riding | Commuting by Bike | Gravel Cycling | Cycle Touring | |
|---|---|---|---|---|
| Typical session | 60 min × 3/wk | 30 min × 5/wk | 120 min × 1/wk | 300 min × 1/wk |
| Effort | ●○○○○ | ●●○○○ | ●●●○○ | ●●●○○ |
| Cost | High cost | Low cost | High cost | High cost |
| Equipment | Specialist kit | Some equipment | Specialist kit | Specialist kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Some fitness | Some fitness |
| Evidence | limited | moderate | limited | limited |