Can you get fit on an electric bike?

There are a lot of benefits to riding an electric bike. But can you build fitness and train on an e-bike? We looked at how thousands of people are improving their physical and mental health thanks to the many benefits of e-bikes.

Due to the assistance from the electric motor, it is understandable why people are sceptical about using an e-bike for fitness. These bikes are regarded as a way to climb hills easier or allow you to turn up to work without being hot and sweaty.

However, electric bikes are a great way to become fitter or maintain your fitness level. Let’s dive into what makes e-bikes an ideal solution for your coveted fitness goals.

You Can Work Up A Sweat On An E-Bike

Various studies highlight electric bikes' potential for cardiovascular (and overall) fitness. When you ride an electric bike, you can choose how much assistance the motor gives you. Select a higher assistance mode if you want to put in less effort.

Alternatively, if you want a workout, choose less assistance, so you need to work harder. You must put more effort into the pedals to maintain speed with lower assistance levels.

Even with an electric bike, pedalling increases your heart rate, as you can still pedal just as hard as you can with a regular bike. The difference is that the motor allows you to accelerate faster, take on steeper climbs, and ride further.

Achieving Comparable Fitness Levels with E-Bikes

Researchers have found that e-bike riders can achieve heart rate zones similar to traditional bike riders, debunking the myth that e-bikes offer a lesser workout.

For instance, a ride on an electric bike with minimal assistance can mirror the heart rate zone achieved during a moderate to intense conventional bike ride.

This revelation highlights the versatility of electric bikes, allowing riders to tailor their workouts to their specific fitness needs and goals.

5 Tips to Improve Fitness While Commuting On An E-Bike

To take charge of your fitness journey, consider integrating heart rate monitors and fitness apps into your cycling-to-work routine. Here are 5 tips on how you can use these tools to track your progress over time:

1. Choose the Right Heart Rate Monitor: Look for a heart rate monitor that is compatible with your electric bike and comfortable for daily use. It should provide real-time data so you can adjust your effort accordingly.
2. Set Clear Goals: Before starting, decide what you aim for. Is it to maintain a specific heart rate zone, increase your endurance, or perhaps prepare for a more intense weekend ride? Use your fitness app to set these goals and track your progress.
3. Monitor Your Ride: Monitor your heart rate throughout your commute. Are you staying in the desired zone? Are certain parts of your ride where your heart rate spikes or drops? Use this data to adjust your route or effort level next time.
4. Track Your Progress Over Time: Most fitness apps will save your ride data, allowing you to look back over weeks or months to see how your fitness has improved. Look for trends, like a decrease in heart rate for the same route, indicating enhanced cardiovascular fitness.
5. Share and Compare: Some apps allow you to share your rides and compare with friends or colleagues who commute by bike. This can add a fun, competitive edge to your daily ride and motivate you.

Are Electric Bikes Good For Our Mental Health?

Commuting on an electric bike isn't just great for your body. It is also excellent for your mental health. After a while, your fitness improves, which goes a long way to improving your self-esteem.

Boosting Happiness with Outdoor Rides

Spending time outdoors, rather than being cooped up in a car or on public transport, makes you happier. This is because exposure to more sunlight makes up for the soul-crushing atmosphere of spending all day under artificial light.

The natural environment, fresh air, and sunlight can significantly lift your mood and improve your overall well-being. If you’re looking for exciting routes to try next winter, check out our list of London cycling trips.

Reducing Stress with a Calmer Commute

When you ride an electric bike to work every morning, you experience less stress, making it a better start to your day. You don't have to contend with traffic or a cramped bus.

Therefore, you can begin your day with energy, making you more productive. Your sense of freedom and control over your journey can significantly reduce anxiety and start your day on a positive note.

Unwinding on the Ride Home

You can also experience the mental health benefits on your ride home. Riding an electric bike home is an excellent way to de-stress and unwind. Physical activity helps release endorphins, known as 'feel-good' hormones, which can improve your mood and help you relax.

Customising Your Ride for Mental Well-being

Your ride home could be when you intensify your exercise for the day. You can put extra effort into the pedals, as you won't be too bothered about getting sweaty on the way home.

Using a lower assistance level, you can build your heart rate for an excellent workout. Alternatively, you could choose the long way home to get more time in the saddle.

If you ride an electric mountain bike, you can find a more exciting route back home. Your route will be longer, giving you more exercise and fun, allowing you to improve your mood even more.

Exploring new routes and experiencing the thrill of the ride can also be a great way to break the monotony and inject some adventure into your daily routine.

Electric Bikes Improve Your Fitness In Your Free Time

Lots of people ride their bikes during their leisure time for fitness. But you can improve your fitness by heading out on an electric bike on the weekends. One of the main advantages of riding an electric bike is that you can ride for longer before you feel tired.

The assistance from the motor can make your ride less intense. Still, there is a significant relationship between the duration of your ride and improving your fitness.

Choosing Your Terrain for Maximum Benefit

The terrain you choose to ride on can significantly affect the intensity and benefits of your workout. Here are a few suggestions:

• Flat Urban Routes: Ideal for beginners or those seeking a moderate workout. Riding on flat terrain helps you focus on endurance and can be a great way to get used to cycling longer distances.
• Hilly Countryside: For a more challenging ride, seek out routes with hills. The inclines will force you to work harder, even with motor assistance, providing a great cardiovascular workout and building leg strength.
• Mountain Trails: If you have an electric mountain bike, hitting the trails can offer an exhilarating and intense exercise. The varied and often unpredictable terrain will engage different muscle groups, enhance your balance and coordination, and push your fitness to new heights.

Riding Styles for Different Fitness Levels

A relaxed pace with higher assistance is ideal if you're riding for leisure or mental health benefits. Enjoy the scenery and the breeze as you pedal comfortably.

If using your e-bike for a cardio workout, consider a riding style involving high and low assistance intervals. This mimics traditional cycling workouts and can be a fantastic way to improve cardiovascular health.

For those who crave intensity and adventure, use lower assistance settings and tackle challenging terrains like steep hills or mountain trails.

It's an exhilarating way to push your limits and gain fitness. If you want to take this a step further, we’ve compiled a list of the steepest roads in the UK for you to gloat over. Happy climbing!

Electric Bikes Allow Your To Continue An Active Lifestyle

As we age, it is more important to stay active. Cycling is one of the best ways for older people to maintain an active lifestyle. However, depending on their situation, the individual may find starting to pedal too challenging.

A Gateway to Continued Activity in Later Years

However, electric bikes are the perfect solution for staying active in your old age. The assistance from the motor reduces the effort needed to set off on a ride.

Some electric bikes even have throttles, allowing you to build momentum before pedalling. This means that even those who might find traditional bikes too demanding can still enjoy the myriad benefits of cycling.

Maintaining Physical and Cognitive Health

Riding any bike increases the blood flow to your brain, which staves off conditions such as Parkinson's disease. Therefore, an electric bike keeps not only your body working but also your mind.

The gentle exercise helps maintain physical fitness and mobility. At the same time, the mental stimulation of navigating and enjoying the ride contributes to cognitive health.

E-Bikes Are Great For Rehabilitation

If you have an injury, an electric bike is an excellent way of gently exercising it as part of your rehabilitation.

For example, if you have an injured knee, you can ride an electric bike for low-impact exercise. It will keep the joint moving while exercising the necessary muscles.

Assisted Pedalling for Safer Recovery

The electric motor of an e-bike provides valuable assistance while pedalling, making them particularly beneficial for individuals recovering from injuries or undergoing rehabilitation.

Support offered during the pedalling motion allows for a safer and more controlled recovery process, reducing the risk of overexertion and minimising the strain on muscles and joints​​.

Customisable Exercise with Adjustable Assistance

Adjustable assistance levels on e-bikes promote a gentle yet effective exercise, considering an individual’s unique needs and personal rehabilitative goals. This feature enables a tailored rehabilitation process, ensuring you can gradually build strength and endurance at a pace that suits your needs and abilities​​.

Low-Impact Exercise for Joint Protection

E-biking is a low-impact exercise that minimises joint and muscle stress. It is ideal for individuals with joint issues, orthopaedic injuries, or conditions such as arthritis.

The assisted pedalling feature allows riders to maintain a comfortable, controlled range of motion, enabling regular exercise as part of their rehabilitation program without exacerbating existing injuries​​.

*For those in recovery or rehabilitation, it's essential to consult with a health specialist to ensure that using an electric bike suits your situation. They can provide advice tailored to your health needs and help prevent potential setbacks or injuries.

Boost Your Stress-Management Skills With E-Bike Insurance

In summary, whether cycling for fitness, mental health, or rehabilitation, an e-bike is a versatile tool that adapts to your needs and goals. With the ability to tailor your workouts and the freedom to explore, e-bikes are revolutionising our approach to fitness and overall well-being.

Consider our comprehensive electric bike insurance to protect your journey and enhance your stress-management skills. Hit the road with confidence, and let us handle the rest!