Monday/Wednesday/Friday can be hard efforts, Tuesday/Thursday/Saturday can be light efforts, and Sunday can be a club ride. Once you can do the 20-minutes workout, progress by adding another five-minute segment with three minutes at baseline and two minutes at a harder level. The workload is then increased for one minute at a value calculated based on body weight (calculated by dividing body weight in kilograms by 20 and multiplying the value for 0.5 kp) (Dantas et al., 2015). From the table of results, if you weigh 175lb and you cycled for 1 hour at 10mph then you would burn 567 calories (10 miles). It's also a popular sport, with many people competing in it at different levels. (If they were in shape). Lets have a look at speed. So, you get the best of both worlds in that respect through cycling. See also the 2-km cycle test conducted on a bicycle and track. Carry out your usual cool down. There really isn't an average time, as it's highly dependent on the fitness level and effort from the rider, and type of bike that's ridden. Its a significant amount of time on the saddle, which will roughly take you 30 minutes and burn approximately 330 calories.AgeAverage Time To Cycle 10km in Minutes (Males)15-1924.5020-2424.0025-2924.2030-3424.3035-3925.0040-4425.3045-4926.3050-5426.5055-5928.0060-6529.10AgeAverage Time To Cycle 10km in Minutes (Females)15-1931.0020-2429.1025-2930.0030-3430.2035-3930.3040-4430.5045-4931.1050-5434.2055-5934.3060-6535.00. A cyclist with an average fitness level who rides 5km on flat ground in good weather should easily cover the distance in around 15 minutes with an average speed of 16-20km/h (10-12 mp/h), if not faster. So, if you cycle a total of 30 minutes per day (e.g. Stop cycling, or carry on finishing your session if you wish. Most I've done is just shy of 180m in a day and a marathon is still harder than that. Why not hit up Malta or a Mediterranean island for a bit of cycle tourism while improving your tan?! Input all of these values into the calorie burn formula: calories = 5 60 6 3.5 80 / 200 = 2520 kcal. 3.5 to 3.9 stars: These exercise bikes are just average. It is a form of cardio workout, which can help you with both weight loss and fat loss. Home > Fitness Testing > Tests > Aerobic Endurance > 5 km Cycle. If you are more fit, you may need to ride faster or increase the resistance settings on the bike to achieve vigorous exercise. 1996). New. All exercise after this is basically a bonus! Walkers can expect to complete a mile in. You may find cycling is more comfortable for you if you have pain that gets worse in weight-bearing or upright positions. One main way to do this is to increase your activity levels while sensibly limiting how many calories you take in. + " " + md.getFullYear()); Buono M.J., Borin TL, Sjoholm NT, Hodgdon JA. What is a good distance to bike daily for fitness? However, walking may not be better for all types of pain. I saw this on google that at 80 rpm and 20km/h speed takes approx 240-280 full pedals. "It may put a strain on your back and may increase the risk of injury. Calculator calculates speed always to m/s and converts it to other units using following conversions: km/h = 3.6 * m/s mph = 2.23694 * m/s ft/s = 3.28084 * m/s The calculator also calculates cycling pace. But dont be fooled into thinking I went above and beyond, embarking on endless, painstaking rides to feel the benefit. page 1 11/11. document.write(" CITE THIS PAGE: "+ author + ", "" + document.title + "." Topend Sports Website, "+ published + ", "+ url + ", Accessed " + md.getDate()+" " + months[md.getMonth()] + " " + md.getFullYear()); 1,108. Using the stationary bike 20 minutes a day, four times a week . This is the way of training your heart during a cardio workout," says Channa. Walking may be more beneficial if you think you could benefit from weight-bearing exercise and are unable or unwilling to spend money on a bicycle and related gear. I'd say a marathon's toll on the body would only really translate to riding a 400k or 600k. Still, you may wonder which is the better workout and which is better for your health. We are also on facebook and twitter. Psychologically, you understand that it is a relatively short distance and this will help you push yourself to achieve a higher speed. The benefits of having a GPS tracker on your bike are numerous and thoroughly documented. 1997-2023 Topend Sports Network How Many Calories Should I Eat When Doing 60 Minutes of Cardio Every Day? You can input distance in meters, feet, kilometers or miles. Record the test conditions, such as the weather, wind and track surface, particularly if testing is performed outside. But everyone's body is different. Then begin making healthy substitutions and cutting calories to meet your weight loss goals. Its also an incredibly social sport that is ideal for all ages and skill levels of cyclists. One study found that cycling increased strength and muscle hypertrophy. I don't think I'm that fit, I'm exhausted after my 5km and yesterday it took 21 minutes to do it. Time Estimation. Harvard Health Publishing: "Calories Burned in 30 Minutes for People of Three Different Weights", U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans, 2nd Edition", Centers for Disease Control and Prevention: "Finding a Balance". In your route, you may have to cycling on a bumpy rode with pot holes, etc. The best cheap exercise bike under 200 - and the best folding exercise bike. The number of calories you burn will vary based on how long it takes you to cycle five miles and the intensity of your workout. Average time and pace Everyday runners can aim to complete a mile in about 9 to 12 minutes. Perform screening of health risks and obtain informed consent. Repeat this step over and over every time you cycle and youll be building a lot of body strength that will go a long way to improving your cycling speed and skill. $36.99. Its no secret that being overweight, out of shape, and unfit costs you more than your health. You should consider the validity, reliability, costs and ease of use for each test. U.S. Department of Health and Human Services: How Much Daily Exercise is Best for Weight Loss? Cycling 5km is relatively easy for someone with an average level of fitness and weight. Regular or daily cycling has been found to prevent weight gain, fight depression, and help stave off a host of health problems, including . 20km is definitely within the endurance segment of bike riding, particularly if youre relatively new to cycling. Its not just about losing weight physical exercise such as cycling can help your heart, your brain, your mental health, and much more. How Much Exercise is Recommended for Healthy Adults? The tester should start the stopwatch as soon as they say 'start'. If you make better time than this, it's not a problem. Average speed is measured in units of distance per time, and the average speed formula looks like this: average speed = total distance / total time. If you do daily exercise, you can do cyc. If youre new to exercising or have an injury or health condition thats forcing you to change your exercise routine, you may wonder what type of aerobic exercise to choose. Thus, both activities work the same muscles, but cycling tends to require the muscles to exert more force. The easiest way is to double your 5km route to 10km and maintain your new top average speed. World Obesity Day: 5 Lifestyle Mistakes That Can Put You At Risk Of Obesity, Women's Day March Banned In Lahore Over "Controversial Banners", "Lucky To Be On The Other Side" : Sushmita On Suffering A Heart Attack, Watch: Stump Mic Catches Iyer's Hilarious Comment On Head's Stance, "Forget Bumrah": India Star's Blunt Remark On Pacer's Prolonged Absence, "Never Seen": Chhetri Reacts After His Goal Led To Kerala Blasters' Walkout, PM To Visit Tripura, Meghalaya, Nagaland For Chief Ministers' Oath Taking, "Threat To Life": Gavaskar's Gabba Reference As Indore Gets Demerit Points, "Will Protect Our Brothers": Tamil Nadu Chief Minister On Migrants, "Dumb Way To Die": Bengaluru Police On Rash Driving, This website follows the DNPA Code of Ethics, Cycling has emerged as a raging fitness trend, It can help you with weight loss and can also benefit your mental health, Do cycling for one hour or more for fat loss. Answer (1 of 9): I like cycling in my daily routine. $159.99. This exercise bike folds away for storage and comes with wheels for easier transport. For the same distance, walking usually burns more calories is all on your muscles and cycling involves the bike itself sharing the workload with you. As is the case with any physical challenge, getting a clear head and mentally preparing beforehand is crucial. Weight loss involves increasing the number of calories you burn compared with the number you eat per day. Who benefits from each? Insert your total cycling time in hours, minutes and seconds fields. If you ride at a moderate intensity for a little over an hour, you will hit your 10,000 steps. Participants performed both forms of exercise at the same intensity or rate of perceived exertion (3). The speed and intensity at which you ride, along with your current body weight, determines the number of calories burned in a session. If you are aiming to lose weight, the recommendation is 300 minutes or more. So, if you cycle a total of 30 minutes per day (e.g. Ideal Home's rating: 4 out of 5 stars. laurawale Posts: 9 Member February 2014 Sorry, I should have put more info in. Sprint based routines are the best way to improve your cycle speed. $199.99 *. It's worth noting that simply comparing distances doesn't seem like an adequate measure of difficulty when comparing the two sports due to the many other factors involved and how each sport affects the body differently. Here are 12 great methods to promote long-term fat loss. Channa recommends that you can try cycling at a faster pace for one minute, and then at a slower pace for the next minute. On an average, one must do cycling for around 20 to 30 kms. Riding at a vigorous pace, a 125-pound person can burn 315 calories during a 30-minute session, while a 185-pound individual can burn 466 calories, advises Harvard Health Publishing. So this ride would roughly be equivalent to 11,735 steps. You have to keep going. OK, so youve got your top speed up to around 20-25km/h, and youre really beating the 5km route. Below is a complete data analysis of the average rowing times by age and genders across the most popular rowing distances. Another more affordable option, the classic Schwinn IC4, delivers on everything that matters. A fast walking speed of 6.5 km/h (4 mph) burns 352 kcal per hour, while a fast cycling speed of 30 km/h (19 mph) burns 844 kcal per hour. It's often said that a marathon is much harder than cycling 100 miles, even if it takes longer. Riding a stationary bike can be great exercise. Obviously, getting enough exercise really depends on a number of things chiefly your goals, your distance, and your intensity. In addition, walking carries less risks of being . In solely aerobic exercise, there is sufficient oxygen for a person's muscles to produce all the necessary energy for the exercise. advantages: a simple test to perform as long as the necessary equipment is available. Are you eating less calories too, how much do you have to lose etc.? The U.S. Department of Health and Human Services. There are so many exciting places to explore and the only way to do it is to get on your bike and ride! To gain some perspective, an experienced cyclist could ride at 45kmp for a long time, and it would take around 4 minutes to cycle 5KM. On an average, one must do cycling for around 20 to 30 kms. Cycling burns more calories given the same time and intensity as walking. If you're not looking to spend a fortune, this will do the job. var months = new Array ("January","February","March","April","May","June","July","August","September","October","November","December") Younger individuals may have to cycle at a higher intensity to have the same effect. All rights reserved. Cycling burns more calories and is better for obesity . But 5km at 10 km/hr does not raise a sweat. Plus, youll also want to consider the terrain and urban environment, and weather conditions. Are you riding from a rural to an urban environment with traffic lights and congestion? Dont forget some neck stretches and movement exercises, too as a long time in the saddle impacts your entire body. So make sure thatyou do cycling for at least 30 minutes," he says. A total of 80 minutes riding the stationary bike at moderate intensity will help you build a fitter body more so than spending 80 minutes performing a sedentary activity, such as watching TV. You may be wondering how long it can take to cycle 5,10 or even 20 k. Its a great challenge and can be achieved through a combination of strategy, preparation, and practice. Think of it as cycling up a steep hill and the effect that would have on your heart rate. I want to lose about a stone and a half. And 5 km at 30 km/hr is pretty much a hard sprint for most people. Real-Time Crime & Safety Alerts Amazon . If we take that same ratio and apply it to the 5k (~3.1 miles), we can find the a distance that could be considered a "rough equivalent". Never underestimate the power of music to move you to action. Cycling at a moderate speed of 20 km/h (12 mph) burns approximately 563 kcal per hour. The quadriceps (knee extensors) are involved to a larger extent in cycling compared with walking. Not everyone has 150 minutes to devote to exercise every week. document.write("Page last modified: "+ md.getDate()+" " + months[md.getMonth()] 1. A rider with average fitness using a reasonable road bike on flat terrain should be able to cycle 10km/6.2 miles in around 25-35 minutes at an average speed of 16-20km/h (10-12 miles per hour). [ANALYSIS], Cycling v Walking: Which is Better? And it will burn a whopping 1000 calories. Of course, there are many variables when it comes to calculating how long it will take to cycle specific distances, especially when attempting to cycle 10k. As the table above shows, cycling tends to burn more calories in the same time period compared with walking (1, 2). A beginner might struggle to keep up an average speed of 10mph/16kph over an hour or two on a road bike. Schwinn IC4 Indoor Cycling Bike. Just had a quick look at my food intake and I'm on about 1500 cals a day. Injuries are a common part of life. How long does it take to bike a mile. How long until I notice any effects of this? This post may contain affiliate links, which help to keep Discerning Cyclist rolling. For the next 5min cycle quickly, alternating between sitting and standing every 30sec. Press question mark to learn the rest of the keyboard shortcuts, these are the distances equivalents used in triathlons, https://imgoat.com/uploads/f39f8317fb/60308.png. I would say that a marathon is much harder than a imperial century. While this workout requires either purchasing a gym membership or the machine for your home, it allows you to closely oversee your routine and track the calories you burn, the distance you "travel" and the length of your workout. ADD TO CART. It folds away for storage, has variable tension control and the console gives you all the information you . 13 Jun 2008. Of course, this is just the minimum recommended amount but its also an incredibly passive way of reaching this amount. Try to push your average speed higher each time, as this will train your muscles to endure the time and help you become better able to deal with the pain that accompanies it. Begin on the signal 'ready, start'. Throw on some shoes and the right clothes and you are good to go. And its great for keeping you fit and healthy. The speed and tracking accuracy are faultless, and the Garmin app makes it easy to download and save my data. Discussion of everything bicycle related. I'm not sure I've ever seen a cycling event with a distance like this, but I'd be willing to bet there are some casual rides in your area that do distances like this. However, that may depend on the injury. But, in order to lose weight, you need to know how to approach your biking workouts the. Average pace per Your time will be: Your distance will be: 500m 1000m 2000m 5000m 6000m 10,000m 30 min. pre-test: Explain the test procedures to the subject. He serves as the Studio's sports and recreation section expert. As we start to cycle longer distances, we tend to slow down slightly as our muscles fatigue. See also the 2-km cycle test conducted on a bicycle and track. This effect was greater in older adults than younger adults. These muscles increase their activation when you increase your speed during cycling, especially when you stand up to pedal. What's the wind like? Man Eating McDonald's For 100 Days To Lose Weight: Does It Really Work? Doing a few short ascents along with bursts of downhill and sprint cycling will not only improve your cycling ability on flat terrain but will also significantly improve your fitness and overall health. Cycling is a low impact exercise that can help you manage your weight as well as prevent health risks. While riding a bike four time per week for 20 minutes is a good start, you will likely need to increase your time and intensity if you're looking to shed pounds or improve your health. Average finish time 6:04:49; Full Ironman - 3900m swim, 180.2km bike, 42.2km run. The following table shows approximately how many calories a 150-pound (68-kg) person would burn in a 30-minute session (1, 2). The amount of weight you lose depends on the number of calories burned. If you're in shape and lead an active life, you won't have to spend as many minutes pedaling a stationary bike as someone who is determined to shed a few pounds but sits most of the day. As a result I feel good when I make 15km/h of actual time . (1996). Insert also your cycling distance and select the unit you want to use for distance. Even if your 80-minute stationary bike workout doesn't burn quite enough calories to help you lose fat, it improves your overall health in a number of areas. Focus on the hamstring, quads, thighs, back and shoulders. The following table shows approximately how many calories a 150-pound (68-kg) person would burn in a 30-minute. Ive been using the Garmin Edge 530 for over a year, and its a great device that never lets me down. [ANALYSIS], Can Cycling Really Make You Taller? Ultrasport F-Bike and F-Rider. A cyclist who is riding on flat terrain using a road bike could be able to cover a 20 km distance in around 60 minutes if they were able to maintain an average speed of 16-20km/h (10-12 mp/h). Cycling is a great way to burn calories and doesnt put added pressure on your joints and knees. Using the stationary bike 20 minutes a day, four times a week, could improve your health, but this amount of exercise falls slightly short of the ideal unless you increase your exercise intensity. The first step when training your body is to ensure you have a substantial pre-ride meal. And the data they provide are incredibly accurate. Distance means close to nothing and you will come to understand it after cycling for long enough. This is a numerical indication of how hard you should be. Specifications. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. [PROS + CONS], Is Cycling Good for Weight Loss? It's hard to say if you will see any difference as it depends on a lot of things. Finally, divide this value by 7700 to obtain your weight loss: 2520/7700 = 0.33 kg. U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans. Obviously, cycling at midnight with no traffic is going to be considerably faster than cycling at peak-hour in a dense urban environment. The amount of time you should devote to weekly exercise is influenced by your fitness goals. It would take them approximately 4 minutes to cycle 5km. The cardio strength you get in running does translate though, i was never able to achieve much cardio training in cycling. I'm a fit, strong cyclist who can ride all day, but I've done two marathons and both were significantly more difficult than a hilly 100-miler. However, it is likely your average speed will decrease to around 10-14km/h. It may be that youve been cycling sometime and now you want to set yourself some challenges and improve pace and speed. The effects you notice will depend on how fit you already are, muscularity etc. What is the 5k, 10k, half-marathon, and marathon equivalents in the cycling world? Whether youre popping into town, exploring the neighbourhood, or seeing the sights, taking a bike with you is a must. Read More: Is Twenty Minutes on a Stationary Bike Four Times a Week Enough Exercise? Walking burns more fat than cycling. I see people losing 10 pounds a month or more making simple but effective changing to their diet and exercise routines. A cyclist with an average fitness level who rides 5km on flat ground in good weather should easily cover the distance in around 12-15 minutes with an average speed of 16-20km/h (10-12 mp/h), if not faster. The calculator will calculate the speed in most used units. Women's Hour Record 2003 - Leontien Zijlaard-Van Moorsel (NED), 1 October 2003 - 46.065 km/h 1996 - Jeannie Longo - 48.159 km/h Tour de France average speeds 1903 - 25.5km/h When I say "effort", I mean how your heart feels in your chest and how heavy your legs feel. Finish with a 4min warm-down, slowing bringing down the resistance . By repeating this step when you are cycle training, you will build more strength, which will help your speed and skill. In addition, gluteal activation increases when you walk uphill or up stairs (4, 5). Cycling may benefit you if you have less time to exercise and want to optimize burning calories or increase your strength. We're meant to do it. . Start every ride . Another reason it doesnt translate well is setup time. Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. How many calories do you burn when biking? But to me, there is alot of physical strain on the body while on a bike, that is not present while running. Instead of admiring the mountains from a distance, why not cycle out to them and check out the terrain? The most important factor to use when calculating how long it will take to ride any distance is average speed. Therefore, to estimate your rowing times against others in your age and How many times have you said to yourself, I'm going to lose weight, get fit and healthy and have my dream body that I'm confident within? Cycling may be better for weight loss if you have a limited amount of time to work out. Foldable Mini Exercise Bike Cycle Mini Stepper Bike Pedal Exerciser LCD Display. I could go out now and do a 40 mi ride despite not being on the bike in a while (months). The most common distances people seem to aim for are metric centuries (100km), half centuries (50 mi), centuries (100 mi). "August","September","October","November","December") But the average marathon time is 4.5 hours - doing that on a bike requires a 22.2 mph average, a far harder achievement than 14.3 mph, and comparable to running a marathon. You will also want to consider your fitness level. You cannot rest at all running a marathon, even running down hill. Cycling can be very convenient if it replaces your commute to work, but its not so convenient if you have to take your bike on a car or public transit to get to a place where you can bike, for instance. Are you regularly cycling the same 20km cycle as your daily commute to work? OK, so why not try doing a 40km cycle to the next town or to visit friends on the weekend? Consider whats easiest for you to build into your existing routine. Burning 350 Calories a Day Means How Much Weight Loss? According to Channa, one must cycle for at an hour or more, for fat loss. 5km really isn't a lot on a bike, in a 45- minute Spinning class you would cover somewhere around 20-25km depending on the amount of flat roads and hills coached. Make sure you refuel with an electrolyte replenishing drink or a similar sports drink, and if youre going long distances, have some slow and fast-releasing energy foods to keep you focused and energised. #8. bikes The next part is to boost the distance that youre cycling. 3 offers from $181.38. During the peak of the first wave of the COVID-19 pandemic in 2020, I dusted off my bike and running shoes and lost a good amount of weight, which you can read about here. Youll want to find similar weather and road conditions and cycle at the same time each day to gauge your improvement. I'm using an exercise bike too as my only form of exercise. Keep a food journal to determine how many calories you are currently consuming. Especially if it takes longer. Nevertheless, the wisest choice is to do the activity you enjoy more along with controlling the number of calories you eat. You can think of the intensity as the rate of perceived exertion (3). 19 km/h). So, one is likely to go faster and then slower, and then again faster, if s/he is cycling on busy city roads. The 8-week couch-to-30-miles training plan You will notice that each ride on the training plan contains a Rate of Perceived Exertion (RPE). bicycling Sounds good right! 1.5 miles. The Lanos Stationary Exercise Bike has a 4.4-star average rating from nearly 600 reviews, and it's ranked highly on Amazon's list of best-selling exercise bikes. 169.99 . [ANALYSIS], Is Cycling to Work a Good Idea? 19 km/h). If you are a beginner, then this will take on average one and a half hours to complete. bicycle Cycling may help you gain more strength compared with walking. Note that 70-90% of a cyclist s effort is expended just overcoming air resistance. Many exercise bikes come with a touch screen with downloadable spin classes; choose from beginner bike workouts, intermediate, or advanced. We have over 400 fitness tests listed, so it's not easy to choose the best one to use. Cycling you can coast down hills or gear way down and slow your cadence. What cycling to work is, though, is a positive lifestyle change for everyone who does it as plenty more have found since the cycling boom which COVID-19 appeared to trigger. Calculate cycling speed from time and distance. var months = new Array ("January","February","March","April","May","June","July", (If they were in shape), How many miles should one aim for in a week while cycling? If you do weight training before cycling, then you can also reduce the duration of cycling to 45 or 30 minutes," explains Channa. Age and fitness matters to make your body fit. The aerobic aspect to cycling strengthens your heart, helping it pump more oxygen to the rest of your body, while the cardio side of it means your heart will pump more efficiently. Keep going and try to conserve energy for the last part of the race. I'm not sure I've ever seen a cycling event with a distance like this. There are plenty more health benefits such as alleviating your risk of cancer from it, too, which you can read about here. I like to judge a ride based on time rather than distance since there are so many factors that can change how far you go (wind, grade, trail vs. road etc.). The Compendium of Physical Activities. Join our weeky newsletter to get early access to our latest discoveries. First, try to max out your cycle speed for that 1km, then the next 1 km, reduce your speed to what youre comfortable with. But Channa suggests that instead of focusing on the distance, one must focus on the duration of cycling, which should be for one hour or . I might only venture this longer distance once or twice a week to increase fitness, time on the saddle, and to burn additional calories.DISTANCE (km)BEGINNER (time)AVERAGE CALORIES BURNT1km3 minutes35 calories5km15 minutes168 calories10km30 minutes336 calories15km1 hour 15 minutes840 calories20km1 hour 30 minutes1008 calories25km1 hour 45 minutes1176 calories50km3 hour 30 minutes2352 calories100km7 hours4704 calories. $369.99. From my own experience, I burned ~250-300 calories running a 5k, completely flat. Track Latest News and Election Results Coverage Live on NDTV.com and get news updates from India and around the world. [ANALYSIS]. Typical units are kilometers per hour (kph), miles per hour (mph), meters per second (m/s) and feet per second (ft/s). Calorie (Kcal) BMR x Mets / 24 x hour. I do cycling 4 Km daily, It makes me happy & keep my body fit. Doing both can add variety and increase your chances of sticking with a program. Splitting your plan into 3 sections is a good start. Cycle for 6 minutes at that load, and then note your Pulse Rate and the Work Load in Watts. For two minutes the participant pedals at their own pace with the workload set at 1.0 kp. This is especially important for people who do outdoor cycling. However, this amount is only slightly more than half of the recommended exercise guideline for adults, according to the U.S. Department of Health and Human Services. Be sure to also include at least two sessions per week of strength training to round out your fitness routine. It will depend on the effort far more than the distance. Cycling can be better for burning more calories, and it helps increase your lower-body strength. Ignoring your weight increasing and fitness declining isn't going to help you change your life. But how long does it Average Rowing Times (By Age Distance & Gender). This is a cycling time trial test of aerobic fitness, requiring the subject to pedal on a cycle ergometer for 5km, in the shortest possible time (Buono et al. Running and cycling distances don't translate very well, running is just a different beast. However, they tend to differ in terms of cost. There are many people who do cycling 5-10 KMs in a day. And the difference is even bigger when we increase the intensity. By far, one of the easiest ways to improve your speed and distance cycling is to cycle on varied terrain.
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average time to cycle 5km on exercise bike