The website Bike for All cites a British Heart Foundation study stating that cycling at least 20 miles per week can cut your risk for heart disease in half. Also, cycling is a great way to get a cardiovascular workout and to burn calories. The number of calories burned during any activity, including bike riding, depends mainly on your weight.
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Leisurely Bike Ride
A bike ride at a pace of less than 10 mph is considered to be leisurely. For example, someone who weighs 155 lbs. will burn approximately 280 calories during a leisurely 1-hour ride, while someone who weighs 205 lbs. will burn around 370 calories.
Mountain biking can be fairly strenuous. A person weighing 155 lbs. will burn around 600 calories during a 1-hour mountain bike ride, while someone weighing 205 lbs. will burn around 790 calories.
Cycling at a Moderate Pace
A moderate biking pace is 12 to 14 mph. During a moderately paced ride, a person weighing 155 lbs. will burn about 565 calories, while a person weighing 205 lbs. will burn around 745 calories.
Cycling at a Vigorous Pace
A 14-to-16 mph pace is considered to be a vigorous bike ride. A person weighing 155 lbs. will burn around 705 calories, while someone weighing 205 lbs. will burn about 930 calories.
Traveling over 16 mph is considered either very fast riding or racing speed. Someone who weighs 155 lbs. will burn between 845 and 1,125 calories, while a person weighing 205 lbs. will burn between 1,120 and 1,490 calories.