QUESTION: How much exercise does an electric bike give you? Is it enough to benefit my health? —George V.
RBR’S STAN PURDUM REPLIES: My friend Murray is a long time cyclist who, as he neared 80, switched from his regular bike to an ebike. He’d always kept track of his bike miles, and, because he gained weight easily, he used a standard formula to calculate how many calories he burned when riding those miles. But now that his pedaling is assisted by a motor, he decided that he should discount his caloric burn by 50%. This was his own decision, as he could not find any established formula to measure how many calories are typically burned per mile while riding an ebike.
But here’s the thing: Though Murray is no longer riding a regular bike, he hasn’t gained weight. He’s now 84 and still riding 80-100 miles a week over six or sometimes seven days, including leading two group rides each week. Regardless of how many fewer calories the ebike may cause him to burn per mile, it makes it possible for him to keep riding at his advanced age, so he’s on the road instead of on the couch. I can’t put a number on the amount of exercise the ebike is giving him, but it’s clearly enough to keep him moving. Murray says he is no longer able to ride very far on a regular bike, and especially not on hilly routes, so without the ebike, he would be riding less.
Let’s suppose, however, that you’re not in Murray’s age bracket. Perhaps you’re a young person. If you are already a cyclist who rides regularly on an analog bike, and you switch to an ebike but continue to ride the same number of miles on the same routes as before, there’s no question but that you will burn fewer calories and get less of a workout. But you will nonetheless still get some exercise. Riding an ebike is not like riding a motorcycle. Ebikes are pedal-assist steeds; they only help you if you are pedaling, which, of course, is exercise. (An ebikes with a throttle is an exception, but using only the throttle to move the bike will deplete your battery quite quickly.)
Researchers have begun to look at the benefits of riding an ebike versus riding a conventional bike. This study, for example, found that ebikers receive some of the same cardiovascular health benefits as do riders of regular bikes. Specifically, the study found “After participants traveled approximately 10 miles on each type of bicycle, participants’ mean average heart rate while riding the e-bike was 6.21 beats per minute lower than when riding the conventional bike, but both were significantly higher than resting heart rate.”
And another study, cited by The New York Times, revealed that “Significant differences existed between riding a regular bicycle compared with an e-bike at assist levels 1 and 2, … The faster times and the lower perceived exertion associated with the e-bike may incentivize active transportation. Further, while the cardiometabolic responses (e.g., HR and V̇O2) were lower for the e-bike, they were indicative of being at or near ‘moderate intensity,’ suggesting that e-bike use may still benefit health-related fitness.”
The better answer to your question comes by first answering this one: How much more riding will you do on an ebike than on a regular one? And in that regard, there’s a study that shows that “people who purchased an e-bike increased their bicycle use from 2.1 to 9.2 km per day on average, representing a change in bike as [a] share of all transport from 17 to 49 percent.”
But enough of studies. Here’s my answer from experience: I’m 77 and have been a serious cyclist for 40 years. I’ve pedaled — unassisted — across America. And until two years ago, I rode only conventional bikes. That’s when I started noticing that I wasn’t able to climb hills as well or maintain a steady pace for as long. So now I most often ride an ebike, and I’m back to cycling routes of 40-70 miles, with pedal assist for many of the miles. And when I complete, say a 50-mile ride, I feel as tired as I did when doing the same distance on a regular bike.
Nobody can tell me I’m not getting plenty of exercise while using my ebike.
Stan Purdum has ridden several long-distance bike trips, including an across-America ride recounted in his book Roll Around Heaven All Day, and a trek on U.S. 62, from Niagara Falls, New York, to El Paso, Texas, the subject of his book Playing in Traffic. Stan, a freelance writer and editor, lives in Ohio. See more at www.StanPurdum.com.
The answer to this question is quite simple. If you are working as hard pedaling your e-bike as you were when pedaling your un-powered bike, then you are getting the same amount of exercise. Perceived exertion should easily tell you the answer. You’d be going faster on the e-bike for the same effort. And if you hardly push on the pedals of your e-bike, then you’re not getting much exercise.
That’s a useful way to look at it. Thanks.
Perfect explanation!
I agree, the body will always perform to it’s comfort level no matter what bike is involved. If the distance is the same then the speed will be higher. Or the speed stays the same (unlikely) but the distance is greater.
Maybe has something to do with the amount of calories both you and your friend are taking in now. They say as we age we tend to consume less, maybe? Just something to give thought to and for you to ask your friend. Keep on pedaling 🙂
Studies have also shown that riding an e-bike over the same distance vs. riding a regular bike will usually burn more calories – if the e-assist is not used:-).
Whatever one rides is better than not riding……
I’ve been riding a Specialized Turbo Creo since April. My experience is that this lets me ride at the abilities I had when I was 15 years younger. I can now keep up with the younger and stronger riders in the group I ride with. Another way I look at it is that for the same effort it takes to ride 15 mph on a regular bike, I’ll be riding at 18 or 19 on the E bike. And calorie burn…I’m burning more. My average heart rate is down, but because I can go fast I tend to do that especially when climbing or in a sprint. Btw: I’ll be 70 later this year and ride around 8500 miles/year. Currently, about 70 % of my miles are on the e bike (group rides). The remainder are on a tandem or standard road bike.
I am 78, I live in the mountains of Colorado. I found a couple of years ago that I could no longer enjoy riding with friends and family on the serious climbs where I live. So I purchased an e-road bike. I can now keep up with those friends and family on the climbs. I recently did a 3.5 mile climb on my analog bike and my HR got to 164. I did the same climb on my e-bike (in level 1) and my HR got to 157. So yeah, I was getting a good workout.
Most people assume that if your riding an ebike it’s like riding a motorcycle. As far as work out depends on what assist level your using and how much effort your exerting. I’ve been riding a ebike for past 3 years and it allows me to do rides I used to do when I was younger but can’t do now. I am now able to ride with the younger people through any terrain. Before the ebike I couldn’t maintain the pace and get dropped. I would over exert myself to the extent it was causing me some serious health complications mostly from heat stress and extended high heart rates. Since I have been riding the ebike I don’t have those problems. Whenever my heat rate gets to high I increase my ebike assist a little to get my heart rate to manageable level. I can tell you I am getting as much a work out as before but at a safer level. I love my ebike. It’s allows me to keep doing what I love to do. Both road and emtb.
I Bought an e-bike a year ago when I turned 70 for the same reason others have already mentioned. I either had to do that or find some slower friends to ride with. I track my heart rate and it has remained the same as when i was on my old bike. I am riding more now than ever. (approx. 150 miles weekly). I ride on level one unless I get dropped then shift into level two to catch up. The Specialized Creo is the best thing that’s happened to me in years. I hope to still be riding in my eighties.
At 81 yrs. old my E-bike allows me to ride with my younger friends. Distance is based on speed. Rolling at 20 I don’t take a pull until “miles remaining” is lower than the cue sheet shows. 50 miles is about the limit. If you ride slower, use less assist, you could go further. Last year the Moter quit at 60 miles, my friend pushed me over the overpass to get back to the car.
One problem- 1 x 11 gear means you have to use more assist to get up hill.
As you said, ” If you ride slower, use less assist, you could go further. ” That applies to the hills as well, You can shift into a low gear and not increase assist. You would not get up the hill as fast as your younger friends but you wouldn’t use up your battery charge as fast either.
This is encouraging! At 78 I am still pedaling strong to keep up with my younger buddies. But, the hills are more difficult the older I get. Looking to get a road ebike soon, and phooey on those in my group who say “cheater”.
I had a serious crash in 2019, but recovered well.
After a crash on Labor Day 2022, I didn’t ride outdoors until early 2023 with my same buddies. I just couldn’t keep up any longer.
We’re all about the same age (75) and some had or were getting e-bikes.
I finally decided to get one. As a friend who had one told me, it made his face hurt when riding his e-bike. He was smiling so big all the time he was riding!
Some younger friends said they wondered why I waited so long.
Anyway, I can ride as hard as I want to ride, usually on level 1 on my Trek. Or I can turn the assist off to get greater range.
Highly recommend getting an e-bike when you.can no longer keep up with your friends for whatever reason.
What is the E-bike you used/use?
TREK DOMANE+ SLR 9 ETAP.
A friend had one and loved it so I got one. Besides being electric, it runs tubeless tires and has disc brakes.
It also has SRAM’s wireless shifting which I had on one of my “analog” bikes.
I ride some with no added power and rarely over level 1 of 3.