Is Cycling Good Cardio? Here’s How It Compares to Running and Swimming

Learn how cycling compares to other cardio activities like walking, running, and swimming.

Riding a bike is as good a workout as it is a ton of fun. Hop on a bike—any kind—and your heart rate will pick up, your breathing rate will increase, and you’ll break a sweat. Whether you choose to fly over asphalt on a road bike, cruise back roads on a gravel setup, or push pedals in an indoor studio, you’re doing your mind and body big favors when you hop in the saddle.

One of the biggest payoffs? Cardio benefits. Read on for how cycling boosts your cardio fitness and how it stacks up to other forms of cardiovascular exercise, like running and using an elliptical.

Cardio exercise is any exercise that increases your heart rate and respiration (breathing rate). Cardio exercise can be aerobic or anaerobic. Broadly, what makes cardio aerobic or anaerobic is the intensity level of the exercise (and physiologically, the source of energy for that exercise).

Aerobic exercise, defined by the American College of Sports Medicine, is a rhythmic activity that uses large muscle groups and can be maintained continuously. This is also called steady-state exercise, and it can include running, walking, cycling, rowing, using the elliptical or stair-stepper, swimming, and hiking.

Anaerobic cardio exercise is high-intensity, and true anaerobic activity can only be performed for short periods of time; sprinting is a good example of anaerobic cardio exercise. Activities like jumping rope and mountain biking—and any of the aforementioned activities performed in high-intensity spurts—can also fit into this cardio category.

In any case, “cardio exercise often consists of extended periods of time with an elevated heart rate and an increase in oxygen demand,” “Performing cardio exercise will stress the cardiovascular system, which will signal the need for adaptation and cause improvements in the body’s ability to supply and utilize oxygen,” he explains.

The goal of cardio exercise is to increase the efficiency of your heart, lungs, and circulatory system, thereby improving your overall fitness and endurance.

“Cardiorespiratory fitness reflects the ability of the cardiovascular and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity,”

This type of fitness “is vitally important to health and wellness, especially to the ability of engaging in normal activities of daily living without excessive fatigue,” “Because of its heart-strengthening and overall health benefits, cardio training should always be near the top of priorities when allocating time to a fitness program.”

Yes, cycling is cardio exercise—an excellent form of it, in fact. Cycling requires continuous movement that increases your heart rate. When you pedal, your heart works harder to pump blood to your muscles. This steady effort challenges your cardiovascular system, helping it become more efficient over time.

A cycling habit brings about a lot of benefits, including:

• Increased heart rate: Even at a leisurely pace, cycling elevates your heart rate to levels that promote heart health and fitness. Cycling can also be anaerobic (high-intensity), which can further improve your fitness.
• Improved lung capacity: As your cardiovascular system improves, your lungs become more efficient at delivering oxygen to your muscles.
• Muscle engagement: Because cycling challenges two of the biggest muscle groups in the body (the glutes and quadriceps) cycling is a great way to improve muscular endurance along with cardio endurance.
• Room for progression: Cycling offers a lot of room for improvement in terms of gaining speed and improving stamina, so it’s a great activity to choose for long-term progression.
• Calorie burn: Depending on your speed, intensity, and bodyweight, cycling can burn a few hundred calories per hour up to nearly 1,000 calories per hour. This makes it a great form of exercise for individuals who are trying to lose weight or manage their bodyweight.
• Low-impact exercise: Cycling is low-impact, meaning it’s gentler on your joints than many forms of cardio exercise (such as running) while still providing a solid cardio workout.
  

  Cycling vs. other cardio exercises: How does it compare?

  While cycling is a fantastic form of cardio, it’s not your only option. Here’s a look at how it measures up to other popular forms of cardio exercise.

  Cycling vs Walking

  Calorie Burn

  Cycling burns more calories per hour than walking, according to the Compendium of Physical Activity. Cycling at a leisurely pace (less than 10 mph) can burn about 330 calories per hour for a 180-pound person. Walking at a leisurely pace (2.5 mph) burns about 246 calories per hour for a person of the same weight.

  Joint and Bone Impact

  Both cycling and walking are low-impact exercises, making them ideal for those with joint pain or arthritis. Cycling allows more room for increasing speed or resistance without changing joint impact, which offers a more intense cardio workout for individuals with joint concerns.

  On the flip side, walking is a weight-bearing form of exercise, while cycling is not, so walking could be the better choice for individuals with bone density concerns.

  Accessibility

  Walking is more accessible because it requires no equipment beyond a good pair of shoes. Cycling, on the other hand, requires much more gear: a bike and helmet, at minimum, plus safe space to ride outdoors. An indoor stationary bike or bike trainer is required for cycling inside, and while there are budget options, it’s still an investment.

  Which is better for you?

  If you’re looking for a simple, accessible form of low-intensity cardio, walking might be the best option. Cu toate acestea, for a more intense workout that’s still easy on the joints, cycling is the way to go.

  Cycling vs Running

  Calorie Burn

  Running tends to burn more calories than cycling, because it’s more difficult for many individuals to achieve the increase in heart rate that they may get from running, Rothstein says. It may take longer to burn as many calories as one would while running.

  According to data from the Compendium of Physical Activity, cycling at a “self-selected moderate pace” burns about 573 calories in one hour for a 180-pound person. That same person may burn about 615 calories “jogging at a self-selected pace,” according to the Compendium.

  Impact on Joints

  Running is a high-impact exercise, which can place stress on your joints, especially your knees and ankles. Cycling, in contrast, is low-impact, making it a better option for people with joint issues or those recovering from injuries.

  Muscle Engagement

  Both running and cycling primarily work your lower body, including your quadriceps, hamstrings, glutes, and calves. During cycling, your core and back muscles may be recruited more to maintain posture on the bike, depending on the style of your bike. When running, your core, back, and arms all work to maintain posture and stability.

  Which is better for you?

  If joint health is a concern or you prefer a lower-impact workout, cycling is the better choice. Running is a viable option for people who can handle the joint impact and/or don’t have the means to invest in a bike or stationary bike.

  Cycling vs. other cardio exercises: How does it compare?

  While cycling is a fantastic form of cardio, it’s not your only option. Here’s a look at how it measures up to other popular forms of cardio exercise.

  Cycling vs Walking

  Calorie Burn

  Cycling burns more calories per hour than walking, according to the Compendium of Physical Activity. Cycling at a leisurely pace (less than 10 mph) can burn about 330 calories per hour for a 180-pound person. Walking at a leisurely pace (2.5 mph) burns about 246 calories per hour for a person of the same weight.

  Joint and Bone Impact

  Both cycling and walking are low-impact exercises, making them ideal for those with joint pain or arthritis. Cycling allows more room for increasing speed or resistance without changing joint impact, which offers a more intense cardio workout for individuals with joint concerns.

  On the flip side, walking is a weight-bearing form of exercise, while cycling is not, so walking could be the better choice for individuals with bone density concerns.

  Accessibility

  Walking is more accessible because it requires no equipment beyond a good pair of shoes. Cycling, on the other hand, requires much more gear: a bike and helmet, at minimum, plus safe space to ride outdoors. An indoor stationary bike or bike trainer is required for cycling inside, and while there are budget options, it’s still an investment.

  Which is better for you?

  If you’re looking for a simple, accessible form of low-intensity cardio, walking might be the best option. Cu toate acestea, for a more intense workout that’s still easy on the joints, cycling is the way to go.

  Cycling vs Running

  Calorie Burn

  Running tends to burn more calories than cycling, because it’s more difficult for many individuals to achieve the increase in heart rate that they may get from running, Rothstein says. It may take longer to burn as many calories as one would while running.

  According to data from the Compendium of Physical Activity, cycling at a “self-selected moderate pace” burns about 573 calories in one hour for a 180-pound person. That same person may burn about 615 calories “jogging at a self-selected pace,” according to the Compendium.

  Impact on Joints

  Running is a high-impact exercise, which can place stress on your joints, especially your knees and ankles. Cycling, in contrast, is low-impact, making it a better option for people with joint issues or those recovering from injuries.

  Muscle Engagement

  Both running and cycling primarily work your lower body, including your quadriceps, hamstrings, glutes, and calves. During cycling, your core and back muscles may be recruited more to maintain posture on the bike, depending on the style of your bike. When running, your core, back, and arms all work to maintain posture and stability.

  Which is better for you?

  If joint health is a concern or you prefer a lower-impact workout, cycling is the better choice. Running is a viable option for people who can handle the joint impact and/or don’t have the means to invest in a bike or stationary bike.

  Cycling vs Swimming

  Calorie Burn

  Swimming and cycling burn similar amounts of calories, depending on intensity. According to the Compendium of Physical Activity, swimming freestyle at a vigorous pace for one hour burns about 800 calories for a 180-pound person. The same person would burn about 818 calories cycling at 14 to 16 mph, which may be a moderate or vigorous effort depending on your fitness level.

  Impact on Joints

  Swimming has virtually no impact on joints because the water supports your body, making it an ideal option for those with joint pain, injuries, or mobility issues.

  Cycling is also low-impact but not quite as easy on the body as swimming. Depending on the type of bike, some individuals may struggle with mobility when cycling. (For example, on a road bike with drop bars, it can strain the neck and back to reach them. In such a case, a bike with an upright frame might be a better choice.)

  Muscle Engagement

  Swimming is a full-body workout, engaging both your upper and lower body, as well as your core. You’ll recruit more muscles in the arms and shoulders while swimming, compared to cycling, which primarily targets the lower body.

  Which is better for you?

  If you want a no-impact, full-body workout, swimming might be your best option. Keep in mind that sticking to a swimming plan requires having access to a lap pool, which isn’t feasible for everyone. Even though a bike can be a big investment, it may be the more accessible option in this case.

  Cycling vs. Elliptical

  Calorie Burn

  Cycling burns more calories than elliptical training at the same effort level. For a 180-pound person, cycling at a moderate pace (12 to 14 mph) burns around 654 calories in 60 minutes, while a moderate 60-minute session on the elliptical burns about 409 calories.

  Impact on Joints

  Both are low-impact exercises, making them suitable for people with joint concerns. The elliptical may provide an advantage for people who struggle with mobility, because you remain in an upright position and don’t have to significantly flex the spine like on the bike.

  Muscle Engagement

  Elliptical machines engage both the upper and lower body, while cycling primarily focuses on your lower body, though the upper body and core are still engaged to some extent while riding a bike.

  Which is better for you?

  If you prefer a workout that engages your whole body, the elliptical may be the better choice. Cu toate acestea, if you like the idea of getting outside and/or exercising with a community, cycling offers a more dynamic experience in that sense.

  Is cycling the best form of cardio?

  As always, the answer is: “It depends.”

  Overall, “all forms of cardio are similar in their cardiovascular health and weight loss benefits,” says Rothstein. “The increased oxygen demand and overall cardiovascular stress will result in improved health and well-being. The ability to burn calories is also similar even if the rate might be different between types of cardio.”

  Adaptations in stamina are where the most significant differences lie, says Rothstein. “We adapt based on the specific training stimulus, so in cyclists, stamina improvements will mostly be shown in cycling performance. For example, if you train cycling, you will not improve your running unless you also train as a runner. This is because even though both have cardiovascular adaptation benefits, the muscular adaptations will be specific to the type of training.”

  In other words: Train what you want to be good at doing.

  Is cycling the best cardio for you?

  Cycling could be the best type of cardio exercise for you if:

  • You have the means to purchase a bike and helmet, or a stationary bike (or access a gym or studio with stationary bikes).
  • You like to exercise outside and have safe spaces to ride.
  • You want to exercise with a community (we may be biased, but the cycling community is supportive and super fun!).
  • You have joint concerns that take running off of the table.
  • You want an effective form of cardio exercise with lots of room for progression and improvements in fitness.
  • You plan on doing other types of exercise to address bone health, such as walking or lifting weights.