Stationary Bike Workouts: Understanding True Intensity Metrics Beyond MPH

How many mph should I go on a stationary bike?

The "speed" displayed on a stationary bike, measured in miles per hour (mph), is often a calculated estimate that doesn't accurately reflect your training intensity or the work you're performing. Instead of focusing on mph, prioritize metrics like resistance, cadence (RPM), power output (watts), heart rate, and perceived exertion (RPE) to effectively guide your stationary bike workouts and achieve your fitness goals.

Why MPH is Misleading on a Stationary Bike

Unlike outdoor cycling where MPH directly relates to ground covered and often reflects the effort required to overcome wind resistance and terrain, a stationary bike's MPH reading is fundamentally different. Here's why:

• No External Factors: A stationary bike operates in a controlled environment, eliminating real-world variables like wind resistance, gradient changes, and momentum. The "speed" displayed is typically a calculation based on wheel revolutions and a pre-programmed algorithm, not actual travel.
• Resistance is Key: Two individuals pedaling at the same displayed "mph" can be expending vastly different amounts of energy if one is using minimal resistance and the other is pushing against a high load. The resistance setting is a far more critical determinant of workout intensity than the arbitrary speed number.
• Lack of Standardization: There's no universal standard for how stationary bikes calculate MPH. What one machine reports as 20 mph, another might report as 15 mph for the same effort, making comparisons between bikes or even sessions on the same bike (if resistance isn't controlled) unreliable.
• Focus Shift: Relying on MPH can distract from the actual physiological demands of the workout, leading to ineffective training where riders might prioritize a high speed number over proper form, appropriate resistance, or targeted intensity zones.

Superior Metrics for Measuring Intensity

To truly gauge and progress your stationary bike workouts, shift your focus to these more accurate and actionable metrics:

• Resistance/Gear: This is the primary mechanism for increasing or decreasing the load on your muscles. Higher resistance demands more muscular force and energy expenditure per pedal stroke.
  • Application: Adjust resistance to match your desired effort level and training goal, whether it's building strength (higher resistance, lower RPM) or endurance (moderate resistance, moderate RPM).
• RPM (Revolutions Per Minute) / Cadence: This measures how quickly you are pedaling. It's a crucial component of power output and cardiovascular demand.
  • Application: High RPM (e.g., 90-110 RPM) typically indicates a focus on cardiovascular endurance and cycling efficiency, while lower RPM (e.g., 60-80 RPM) with higher resistance targets muscular strength.
• Power Output (Watts): The gold standard for measuring work done on a bike. Watts provide an objective, quantifiable measure of the force you're applying to the pedals and how quickly you're applying it (Power = Force x Cadence). Many modern stationary bikes and power meters display watts.
  • Application: Watts are excellent for tracking progress, performing structured interval training, and maintaining consistent effort regardless of resistance or cadence changes.
• Heart Rate Zones: Your heart rate is a direct physiological response to the intensity of your workout. Training within specific heart rate zones (e.g., 60-70% of Max HR for endurance, 80-90% for high-intensity intervals) ensures you're targeting the correct energy systems.
  • Application: Use a heart rate monitor (chest strap or wrist-based) to stay within your target zones, which are typically calculated based on your estimated maximum heart rate (220 - your age) or more accurately through a lab test.
• Rate of Perceived Exertion (RPE): This is a subjective scale (typically 1-10 or the Borg Scale 6-20) where you rate how hard you feel you're working. It's a valuable tool, especially when objective measures aren't available or to account for individual day-to-day variations.
  • Application: A light warm-up might be an RPE of 3-4, a steady endurance ride 6-7, and an all-out sprint 9-10.

Tailoring Your Intensity to Your Fitness Goals

Your ideal "speed" (or more accurately, intensity) on a stationary bike depends entirely on what you're trying to achieve:

• Endurance and Cardiovascular Health:
  • Goal: Improve aerobic capacity, sustain effort over time.
  • Metrics: Moderate resistance, consistent RPM (e.g., 80-100 RPM), aiming for Heart Rate Zone 2-3 (60-75% of Max HR), RPE of 5-7.
  • Duration: Longer rides (30-60+ minutes).
• High-Intensity Interval Training (HIIT):
  • Goal: Boost cardiovascular fitness, burn calories, improve power.
  • Metrics: Alternating periods of very high resistance/RPM (Heart Rate Zone 4-5, RPE 8-10) with periods of active recovery (low resistance, easy RPM).
  • Duration: Short, intense bursts (30-90 seconds) followed by recovery (1-2 minutes), repeated for 15-30 minutes.
• Strength and Power Development:
  • Goal: Build muscular strength in the legs, improve explosive power.
  • Metrics: Higher resistance with lower RPM (e.g., 60-80 RPM) for strength, or very high resistance with maximal sprint RPM for power. Focus on Watts.
  • Duration: Shorter, intense efforts, often incorporating standing climbs or heavy gear intervals.
• Recovery or Active Rest:
  • Goal: Promote blood flow, aid muscle recovery without adding significant stress.
  • Metrics: Very low resistance, easy, comfortable RPM (e.g., 70-90 RPM), Heart Rate Zone 1 (50-60% of Max HR), RPE 2-4.
  • Duration: 20-40 minutes.

Practical Application: Setting Up Your Ride

1. Warm-Up (5-10 minutes): Begin with very light resistance and an easy, comfortable RPM (e.g., 80-90 RPM). Aim for an RPE of 3-4.
2. Determine Your Goal: Before you start, decide what you want to achieve in your workout (e.g., a steady endurance ride, a HIIT session, a recovery spin).
3. Adjust Resistance and Cadence: Use the resistance knob or buttons to find a setting that allows you to maintain your target RPM and achieve your desired heart rate zone or RPE.
   • If your heart rate is too low for your goal, increase resistance or RPM.
   • If your heart rate is too high, decrease resistance or RPM.
4. Monitor Metrics: Pay attention to your RPM, heart rate, and RPE throughout your ride. If your bike displays watts, use this as your primary objective measure of effort.
5. Cool-Down (5-10 minutes): Gradually decrease resistance and RPM to a very light, easy pace. Aim for an RPE of 2-3.

The Takeaway

Forget the arbitrary MPH displayed on your stationary bike. As an educated fitness enthusiast or professional, you understand that true training efficacy comes from intelligently manipulating variables that directly impact physiological load. Focus on resistance, cadence, power output, heart rate, and perceived exertion to create effective, goal-oriented workouts that drive real results and progress.