When people begin stationary cycling, they often ask how many “miles” they should aim for. This focus on distance is a natural carryover from outdoor riding, where mileage provides a measurable goal. Stationary bikes are popular for their convenience and low-impact nature. However, the true measure of an effective indoor cycling session has little to do with the distance displayed. To achieve fitness benefits, it is more productive to focus on metrics reflecting physiological effort and duration.
Why Distance is Misleading on Stationary Bikes
The concept of “miles” on a stationary bike is a poor metric because the displayed number lacks standardization and real-world correlation. Unlike outdoor cycling, where distance measures ground covered, an indoor bike calculates distance based on flywheel revolutions and a programmed algorithm. This calculation does not account for the most significant variables in a real ride.
Different stationary bikes—recumbent, upright, and spin models—use proprietary formulas. This means “10 miles” on one machine can represent a vastly different amount of work than on another. Crucially, the displayed distance does not consistently factor in the resistance level selected. Pedaling against high resistance is a much harder workout than pedaling with no resistance, even if the mileage is the same. This makes the number arbitrary and unreliable for tracking fitness improvement across sessions or equipment. Tracking time and effort level provides a more accurate and reproducible measure of progress than a non-standardized mileage figure.
Defining a Good Workout by Intensity and Time
A good stationary bike workout is defined by duration and intensity, not simulated distance. Intensity is subjectively measured using the Rate of Perceived Exertion (RPE) scale, running from 0 (resting) to 10 (maximal effort). An RPE of 5 to 6 is a tempo pace where conversation is difficult but possible. An RPE of 7 to 8 is a vigorous effort where speaking in complete sentences is a struggle. For a sustained, moderate-intensity aerobic workout, aiming for an RPE of 5 or 6 provides a consistent challenge.
Objective intensity is measured through heart rate zones, which correlate to specific physiological benefits. The aerobic zone (Zone 3) is 70–80% of maximum heart rate and targets cardiovascular endurance. Pushing into the anaerobic zone (Zone 4) at 80–90% of maximum heart rate is a higher-intensity effort that builds speed and power. Monitoring these zones ensures the workout challenges the cardiorespiratory system appropriately for the desired fitness goal.
For beginners, a good starting duration is 20 to 30 minutes of continuous cycling at a moderate intensity, performed three times a week. As fitness improves, intermediate riders can increase their session length to 45 minutes or more to increase calorie expenditure and build endurance. Consistency is more impactful than any single session’s duration. General fitness guidelines recommend accumulating at least 150 minutes of moderate-intensity activity per week.
Structuring Your Cycling Sessions
Once the metrics of time and intensity are understood, they can be applied to two primary workout structures: steady-state cardio and High-Intensity Interval Training (HIIT). Steady-state cardio involves maintaining a consistent, moderate intensity for 30 to 60 minutes. The purpose of this session is to build a strong aerobic base and improve muscular endurance by keeping the effort within the moderate RPE range of 4 to 6.
This sustained effort encourages the body to use fat as a primary fuel source, making it effective for endurance building and fat loss. Steady-state rides are less taxing, allowing for more frequent sessions throughout the week. By contrast, HIIT sessions alternate short bursts of maximum effort with brief periods of recovery.
A typical HIIT structure involves 30 to 60 seconds at a high RPE of 8 or 9, followed by one to two minutes of low-intensity recovery. These workouts are time-efficient, often lasting 15 to 30 minutes. They are effective for boosting cardiovascular capacity and promoting the “afterburn effect” (Excess Post-Exercise Oxygen Consumption). Integrating both steady-state rides and HIIT into a weekly routine provides a well-rounded approach to fitness.