These days, everyone knows that cycling is one of the most effective types of cardiovascular exercise. Beyond that, it offers numerous benefits—such as strengthening muscles and bones, burning excess cholesterol, and improving heart health. Naturally, all of these contribute to weight loss as well.
However, a common misconception in the cycling community is that eBikes aren’t effective for fitness. The reality is quite different.
First of all, let’s set the record straight—yes, you can absolutely use eBikes to lose weight and get fit. While electric bikes provide assistance to a rider’s pedaling effort, that simply means you can ride longer and cover more ground, even if you’re not a seasoned cyclist.
In fact, the extended ride time can lead to burning more calories overall compared to a traditional bike, while also reducing fatigue. There are plenty of other benefits to electric bikes too, including the ability to travel faster and farther while also serving as a green commuting option.
Since cycling is often focused on performance, some people remain skeptical about whether eBikes can truly contribute to fitness. That’s why we’re diving into how eBikes can help improve your health and endurance.
You Can Still Push Yourself
One key factor people forget about eBikes is that they are still bikes. You control your pace, and you determine the effort you put into each ride. That means you can still challenge yourself while using an eBike—just with the added benefit of assistance when you need it.
For a more concrete perspective, research from Brigham Young University in Utah backs this up. A study measured the heart rate of experienced mountain bikers while riding both eBikes and traditional bikes. The results showed that their heart rates were nearly identical, with eBike riders reaching an impressive 94% of the heart rate they achieved on non-assisted bikes. This means they received almost the same cardiovascular benefits with less fatigue.
Interestingly, the riders perceived that their exertion levels were lower on eBikes, simply because the assistance made the ride feel easier—even though their heart rates indicated they were still getting a great workout.
If mountain bikers don’t seem like the most relatable example, consider commuters. The same researchers found similar results among people who switched from cars or public transportation to eBikes. The study concluded that eBikes maintain most of the cardiovascular benefits of traditional cycling while making riding more accessible and convenient.
Another large-scale European study further confirmed this. Researchers examined the riding patterns of 10,000 cyclists across seven cities. While eBike users exerted slightly less effort per ride, they tended to travel longer distances, ultimately equating to similar gains in physical activity.
There is a strong correlation between ride duration and fitness improvement. While intensity matters, many aerobic benefits are closely linked to the length of a workout rather than just how hard it feels.
How to Get Fit on an eBike
We’ve already established that eBikes can help improve fitness. Now, let’s go over a few key tips to help beginners get started on their journey.
Take Your Time
The primary advantage of an eBike is that it reduces peak exertion while still allowing you to achieve fitness goals by covering greater distances. However, if you’re new to cycling or returning to fitness, it’s best to start with shorter rides and easier routes.
Understanding your current capabilities is important. You don’t need to push yourself too hard right away—short, frequent rides can be just as effective in building endurance and strength.
Plan Your Route
If you’re new to cycling, choosing the right route can make all the difference. While an eBike provides assistance, that doesn’t mean you should dive straight into the most challenging terrain. Even with motorized support, steep climbs and rough trails can still push you to your limits.
Start with manageable roads or trails and get comfortable with different levels of pedal assistance. Once you build confidence in your bike and your fitness, you can gradually tackle more demanding routes. Planning your rides in advance ensures a safer and more enjoyable experience.
Progress by Lowering Assistance Levels
As you gain strength and confidence, you may want to challenge yourself further. One way to do this is by gradually reducing the level of motor assistance during your rides.
For example, you should be able to handle moderate hills or flat terrain with little to no assistance. Reserving the motor for steeper inclines will not only help you maximize your range but also increase the intensity of your workout when needed.
Leave Time for Recovery
Many new eBike riders don’t realize that recovery is still essential—just as it is with traditional cycling. Even though eBikes reduce fatigue, they still provide a solid workout, which means your body needs time to rest and rebuild.
Since eBikes allow for longer rides with slightly less exertion, your recovery time might be shorter than with a conventional bike—but it’s not zero. Giving yourself proper rest will help prevent burnout and allow you to ride more frequently, improving your overall fitness in the long run.
Enjoy the Ride
Above all else, riding an eBike should be fun! Whether you’re cycling for fitness, commuting, or simply enjoying the outdoors, an eBike offers a great way to stay active while making riding more accessible and enjoyable. So, get out there and enjoy your next ride!