Average Cycling Speed for Weight Loss: 2 Easy Tips to Boost Weight Loss in 2023

What is the average cycling speed for weight loss is a question many people who try out biking have.

According to a Harvard Health letter, a 155-pound person can burn nearly 300 calories riding for half an hour and pedaling at an average speed of between 12 to 13.9 miles per hour.

People tend to lose more if they weigh more and hence a 185-pound person cycling at the same pace can burn up to 355 calories cycling for half an hour. 

When you increase the average speed to between 14 and 15.9 miles an hour a 155-pounder can burn 372 calories riding 30 minutes a day. A 185-pound rider could burn up to 444 calories riding for 30 minutes. 

Overall, moderate steady cycling will burn about 300 calories over an hour and this could increase significantly with an increase in the intensity or speed.

Average cycling speed for weight loss chart

The best cycling speed for weight loss is usually dependent on how much weight you have. Overall the heavier, you are the higher the average speeds you need to go at to achieve significant weight loss.

Bike Speed	125 Pound Cyclist	155 Pound Cyclist	185 Pound Cyclist
12-13.9 mph	240	288	336
14-15.9 mph	300	360	420
16-19 mph	360	432	504
> 20 mph	495	594	693

How Much Cycling to Lose 1kg in a Week?

According to the research, steady cycling has been found to burn 600 calories riding for two hours and 300 calories in an hour. As such, if you need to lose a kilo of weight, you would need to burn 8,000 calories. In that regard, it will take you 4 hours of steady cycling every week to lose a kilogram of weight.

The longer you ride, the more calories you will burn. However, you may not be able to cycle for 4 to 5 hours a day if you are a beginner. Also, you may have some difficulty if you are suffering from some kind of condition or disease that makes you physically unfit. In such cases, it is always advisable to first speak to your doctor.

If you are a beginner cyclist you are probably wondering how much cycling it would take to lose a kg of weight in just one week or one day. What is important to note is that everybody’s metabolism is different and what works for one person may not necessarily work for another.

Average Cycling Speed for 1kg Weight Loss

The average cycling speed typically depends on a range of factors including weight, terrain, fitness levels and type of bike ridden. As a beginner cyclist, you will more often than not go slower than an experienced rider. Nonetheless, the average cycling speed for losing a kilogram is between 15 to 19kph.

How to burn the most calories

One of the hardest things to do while riding is to maintain a steady speed especially if you are riding in the city. To maintain your average speed the experts usually recommend

1. Cycling at faster speeds for a minute and then slowing down for another minute. This way you can maintain a higher average speed to burn more calories. This can also help build stamina.
2. Regularly check your heart rate and maintain a rate of at least 110 beats a minute or higher. You can use a heart rate monitor to measure your heart rate at all times during the exercise.
3. Go on a course that will allow the maximum intensity of the exercise. The best course is usually one that will allow you to maintain pedaling cadence without breaking at intersections or stop lights.

Other ways to improve weight loss while cycling

There are several ways you can use to enhance your weight loss while cycling and improve your average cycling speed. Some of these include:

High-Intensity Interval Training

High-intensity interval training (HIIT) is one of the best ways to challenge yourself and lose body weight. HIIT usually involves short bursts of intense exercise alternating with intervals of low-intensity exercises.

If you are riding your bike for weight loss you could do HIIT training in the following way:

• Cycle as fast as possible at high speeds for between 30 to 60 seconds.
• You should then do between two to three minutes of easy low-intensity riding
• Repeat for about 20 to 30 minutes

According to a British Journal of Sports Medicine, study continuous HIIT exercise can work well to reduce body fat. However, HIIT is more effective at reducing fat mass by up to 28.5%.

Moreover, after you stop pedaling your metabolism will remain high for some time meaning you will continue burning calories at a higher rate until you return to your normal resting state. 

Try cross-training

If you are not a fan of doing one activity for a long, cross-training may be a great alternative. This is one of the best ways to add some variety to your workouts. 

For instance, you could get on your bike for some intense riding before hitting the gym to lift some weights. You have to note that to lose weight riding a bike you will have to cycle at an intense pace for at least half an hour. 

According to the American Council on Exercise, combining two activities such as riding a bike for half an hour and then lifting weights for another half an hour will boost weight loss.

How much distance to cover for weight loss

On average you will need to cycle for about 20 to 30 kilometers to lose some weight. The professionals usually suggest that you focus on the duration of the cycling which needs to be an hour or more if you are to see meaningful weight loss.

Endurance training is usually all about going a little further each time as this is what helps burn fat and contributes to sustainable weight loss over time. Ideally, you need to start with shorter distances and then increase the distance as your endurance increases.

What is the best bike for weight loss?

If you want to get your average bike speed up so that you can increase weight loss then the choice of bike is very important. It is important to find a bike that fits your body and riding style. The following are some of the bikes you could ride:

Road Bike

If you need the highest average speeds then there is nothing better than a road bike. The sleek frame and thin tires of a road bike coupled with the aerodynamic design require less effort.

Moreover, road bikes that are ridden on smooth paved surfaces allow for uninterrupted stretches of riding hence allowing you to achieve higher speeds.

Cruiser, Mountain, or Cross Bike

These bikes are not as fast as road bikes given that they are not as aerodynamic. However, they are more comfortable and usually come with cushioning and suspension. As such while they can attain some moderate speed they are better suited for leisure rides.

Electric Bike

Electric bikes are great for commuters or beginners since they provide a boost to your pedaling when needed. These bikes usually ride like standard bikes but will usually offer assistance from the electric motor when needed. 

For instance, the Trek Super Commuter offers a comfortable upright ride and allows you to engage the pedal assist system, allowing you to hit up to 45 km an hour. 

Recumbent Bike

Recumbent bikes offer a reclined body position as opposed to the upright position of standard bikes. Since these allow one to ride closer to the ground and have wider saddles they are good for people with back problems However, their low profile may not be the best for attaining high speeds. 

Gear or Gearless Cycle for Weight Loss

Just like the name seems to indicate, gearless bicycles are bikes with a single gear ratio often referred to as single speed bikes. Since it can only go faster the harder you pedal this type of bike consumes a lot more calories and as such they are the best for weight loss

Cycling Cadence for Weight Loss

Higher Cadence, Low Gear

If you are cycling for weight loss, your goal is to get rid of as much fat as you can which will provide the energy needed to power your ride. This is what will reduce your weight over time.

In the initial stages, your body will be making use of the glycogen in your body to provide the energy for your ride. Once your glycogen stores are depleted, your body begins to tap into your fat reserves to supply the energy needed for your ride.

A cadence of around 90-110 RPM in a low gear is deemed a high-calorie burning cadence. At such a cadence, you will be able to maintain your workout while burning all the fat you can without getting too fatigued.

According to Healthfully.com, cycling at a higher cadence will result in an increase in your heartbeat. Your cadenmce will make it easier to achieve a target heart rate range where you will be able to burn the most calories.

This should be about 65 to 85 percent of your maximum heart rate

Can you lose belly fat by cycling

Yes, cycling can be very effective in helping you lose belly fat even if it takes some time to work. According to a recent study, regular cycling can promote healthy weight and enhance overall fat loss.

To reduce overall belly girth, it is recommended to undertake moderate-intensity exercises such as cycling which have been shown to be effective at lowering belly fat. While spot reduction is not possible some benefits of cycling have been shown to reduce overall body fat and in doing so reduce belly fat. These include:

1. Overall Body Weight Management – Regular cycling is part of many workout plans since it burns a lot of calories and it affects muscle mass and the basal metabolic rate. The resistance from pulling up or pushing down the pedals usually helps to develop muscles.
2. Increases Good Fat and Lowers Belly Fat – Cycling for 30-60 minutes which is similar to aerobic exercises such as swimming, hiking, and jogging is an effective way of increasing high-density lipoproteins and lowering belly fat. This can help lower many disease risks and help in the process of weight loss.
3. Lowers Insulin Resistance – Regular cycling has been shown to significantly lower insulin resistance. This means that it will cause the body to absorb glucose better rather than store fat which will result in overall fat loss.

Frequently Asked questions