Cycling – Moderate Effort (12–14 mph)
Riding at a moderate road pace builds leg strength, boosts aerobic capacity, and is gentle on the joints compared to running. It doubles as practical transportation.
Calorie Burn Highlights
280
kcal estimated
8
Vigorous
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 8 means this activity burns 8× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Cycling – Moderate Effort (12–14 mph)
- 1
Adjust the saddle so your leg has a slight bend at the bottom of the pedal stroke.
- 2
Keep your upper body relaxed with a light grip on the handlebars.
- 3
Pedal with smooth, circular strokes, engaging your hamstrings on the upstroke.
- 4
Shift gears to maintain a cadence of roughly 70–90 RPM on varied terrain.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 slice of Pepperoni Pizza (~280 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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