3 Bike Workouts

Updated: May 20, 2020

Please start at your own pace. Doing a little is better than doing nothing.

Make sure the saddle, and handlebars are fitted for your body. Your knees and arms should be slightly bent at full extension. Wear a helmet.

Always carry water.

See the sample rides below. Feel free to adjust by decreasing or increasing the times, based on your personal ability, goals, and schedule.

It is a good idea to have 1-3 rest days in your week. Maybe 2 days on and 1 day off.


1. Stretch and warm-up at a slow comfortable pace for about 5 minutes. Make sure you are not straining to reach the handlebars or to put your feet on the peddles.

2. Ride at a rate that is pleasant for about 10-20 minutes. Remember to breathe so that your body is getting oxygen as your heart rate picks up.

3. Slow it down for the last 5 minutes.

You will have completed between 20 and 30 minutes riding your bike. Scale it back if this is too long. You can always, increase it slowly.


If it hurts, then stop immediately.

With any type of exercise, it is important to stretch and warm-up, before and after.


1. Stretch and warm-up for about 5-10 minutes.

2. Select a route that has a combination of flat and gradual hilly surfaces. You might decide to do a large loop, or a small loop and repeat. Mix it up. Some days could be all flat, and others could be a combination.

3. Ride for about 40-60 minutes.

4. Slow it down for the last 5-10 minutes.


1. Stretch and warm-up.

2. Try doing 1-2 miles at a faster rate, and then the next 1-2 at a slower rate. Repeat 2-4 times.

3. Finish at a slow rate for 5-10 minutes.

You will have completed between 5 and 20 miles.

There are so many different kinds of bikes out there. Road bikes with thin tires. Mountain bikes with fat tires and hybrid which are in between. There are bikes with standard pedals (beginner), toe clip options (intermediate), or clip-in shoes (advanced).

If you are going to make riding a bike one of your go-to exercises, I recommend that you get help with choosing the right kind of bike and size for your frame.