You’re part of an office step challenge, but you ride your bike to work. Or you know 10,000 steps a day is a great fitness goal, but you work out on an exercise bike. In either case, you put miles on your bike, but how do those bike miles equate to steps?
How Long Does It Take to Bike 5 Mil...
Five miles on a bike equals approximately 10,000 steps. This also equates to about one hour of moderate-intensity biking.
There are several ways to calculate bike miles and steps, and finding the best method for your biking routine will help you keep a consistent record of miles and steps. In this article, we’ll explore what you need to know to keep an accurate record of bike miles to steps, including using technology via Fitbit or an Apple Watch to track your workouts.
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How to Convert Bike Miles into Steps
In this section, we’ll explore several conversion methods for determining steps from bike miles.
Start with the Miles You Bike
How is the common rule-of-thumb that 5 miles biked equals 10,000 steps derived? It’s based on an average stride length of around 2 to 2.5 feet. Given there are 5,280 feet in a mile, if we use the 2.5 stride length, that’s 2,112 steps to walk a mile or 10,560 to walk ten miles.
Biking 15 miles, you’ve taken 31,680 steps. (You can find your average stride length by measuring the distance after taking ten steps between a start and stop point. Divide the distance by ten, and that’s your average stride length.)
Use the Calories You Burn
If you’re using an exercise bike, you can also convert miles biked to steps based on calories burned. After your workout, note the number of calories burned.
One hundred calories will equal around one mile, and we know that one mile equals about 2,000 steps. So, if you’ve burned 500 calories, then you’ve gone 5 miles or 10,000 steps.
Use an Online Conversion Table
There are several resources online for step conversion charts. This example gives “steps per minute” for various physical activities with levels of intensity for most. Here are the cycling stats:
| Cycling Miles Per Hour | Steps Per Minute |
| 5 mph | 55 |
| 10 mph | 93 |
| 15 mph | 160 |
| 20 mph | 200 |
Using this table, if you maintain a high-intensity pace (20 mph) for 10 minutes, you’ll have taken 2,000 steps, the equivalent of one mile.
Other great conversion charts include these:
- Calculating 10,000 Steps in Cycling – This is a Gearmashers tech talk by Tom Crandall. He also mentions gauging the level of intensity using the “Talk Test.” With low-intensity biking, you can easily carry on a conversation. In contrast, with high-intensity biking, saying anything is the last thing on your mind.
- Step Length and Stride Conversion to Miles – Indicates how many steps are in “your mile.”
Convert the Time You Bike
If you bike at a moderate speed for an hour, then you’ll have an approximate 10,000 step count. Using a conversion table, here’s how you might calculate overall steps for a typical cycling workout:
| Cycling Time in Minutes | Speed in MPH | Steps Per Minute | Total Steps | Cumulative Total |
| 5 | 10 | 93 | 465 (93 x 5) | 465 |
| 15 | 15 | 160 | 2,400 | 2,865 |
| 30 | 20 | 200 | 6,000 | 8,865 |
| 10 | 10 | 93 | 930 | 9,795 |
Other Examples of Converting Bike Miles into Steps
If you’re using an exercise bike, and you’ve cycled for 4 miles, then:
- 4 x 5,280 ft per mile = 21,120 steps
- If your average stride length is 2.2 feet, then 21,120/2.2 = 9,600 steps (keep going!)
Or, if your average cycling cadence is 85 rpm (revolutions per minute) then,
- 85 x 30 minutes of cycling = 2,550 equivalent steps
And, if you don’t want to go through the mechanics of converting numbers, just use an online conversion tool—like this one from Kyle’s Converter—to quickly see that biking 7.2 miles = 15,206.4 steps.
» Related: How Long Does it Take to See Results Riding a Stationary Bike?
Using Wearable Fitness Devices to Convert Miles to Steps
Here are a couple of suggestions for using wearable devices to help track bike miles so you can convert those into steps.
Apple Watch, Fitbit, and Other Fitness Trackers
Like everyone else, you probably wear your Apple watch or a similar device on your wrist. These devices rely on arm movement to track the motion of taking a step. Given your arms aren’t moving when you bike, wearing these devices on your wrist doesn’t help track mileage.
To deal with this, try wearing the device on your ankle or upper arm. I have already dedicated a complete article on wearing fitness trackers on your ankle. Several wearable devices offer bands that you can use to enable you to do this. Doing so helps you to track forward movement and miles.
Check out sites offering action bands or sleeves, Apple and Fitbit, for example. The only drawback is that you’ll lose the other metrics that these devices record, such as heart rate or calories burned.
Clip a Pedometer to your Sock
Another clever move is to attach a pedometer to your ankle. Simply clip the device to one of your socks or the side of your shoe.
Pedometers measure steps by sensing body movement as you walk. Using a pedometer on your ankle will pick up pedal movement as “walking.” If you’re on the market for a pedometer, here are some great options:
» You Might Like: The Best Fitness Trackers Without a Display Screen.
Things to Consider When Converting Miles to Steps
Ten thousand steps is an admirable daily fitness goal given the average person walks between 3,000 and 6,000 steps a day. Unless you lead a really active life, you’ll need to add a good number of steps by biking or walking. However, the primary goal of “10,000 steps” ensures that you’re burning calories and staying fit.
Of course, not all steps are the same—there are steps you don’t even think about as you go on with your day. Then, there are some steps that take considerably more effort—such as going up a steep hill, either by biking or walking at a quick pace.
Given this, keep in mind that the intensity of your cycling will affect your mileage count. The intensity level in cycling involves understanding how to maintain a good cadence (counting each pedal stroke over some time).
A lower cadence impacts your legs; a higher cadence has more cardiovascular impact. You may reach your 10,000 step goal, but the fitness impact may be greater because of the effort involved. And, if you’re walking, keep in mind that more (because they’re shorter) steps are involved when you’re jogging than walking.
Conclusion
Whether you’re participating in an office step challenge or an avid cyclist, finding the best way to convert bike miles to steps can help keep progress towards your fitness goals on track. Accurately compiling steps—whether from biking or walking, helps you stay accountable and can encourage you to set new fitness goals along the way.
An accepted rule-of-thumb is that 5 miles on a bike equate to around 10,000 steps. There are several different ways that you can calculate bike miles to steps. Methods explored in this article include basing your calculation on stride length, calories burned, the time you spend on a bike, or a conversion chart.
While there may not be anything particularly magic about “10,000 steps,” there is an agreement that it’s a great fitness goal whether you reach it by biking or walking. And if you are biking, know that you can cover those steps whether you’re on the road or in a gym. Both are tough, worthwhile, and you can enjoy the ride!
FAQs
How long on exercise bike equals 10,000 steps? ›
Activities to Steps Conversion Chart by PEHP Health Benefits
A general rule of thumb is a moderate intensity biking for one hour is equivalent to 10,000 steps.
Not as steps because your fitness tracker detect steps by the impact of your feet. But it does count toward doing a similar amount of exercise as 10000 steps.
How do I convert exercise bike miles to steps? ›Cycling and walking are excellent ways to exercise, and we highly recommend doing them to help keep fit. We can roughly say for every mile that you are cycling, you can equate it to roughly 440 steps.
How do I convert cycling to steps? ›Multiply the number of minutes of the activity by the number of equivalent steps per minute. For example, if you bicycled at a leisurely pace for 30 minutes, multiply 116 X 30 to come up with 3,480 steps.
Does pedaling a bike count as steps? ›There is no calculation for steps based on the actual bike ride. If steps are more important to you than heart rate, you may try attaching your Fitbit to your shoe/ankle instead of your wrist.
Is biking 5 miles better than walking 5 miles? ›Both activities undertaken at an easy intensity may be equally able to reduce 'bad' cholesterol, increase 'good' cholesterol and reduce blood pressure. However, walking 5 miles may use more energy than cycling 5 miles on the flat, so the weight control component of walking may be more beneficial.
How many bike miles equal walking miles? ›Example: If you bike 5 miles on a road or paved trail, multiply 5 X 0.3 = 1.5 miles you can add to your daily total of miles walked.
Which is better for belly fat cycling or walking? ›Another study found that weight-bearing exercises, such as walking and running, were associated with lower levels of a type of fat that accumulates in bone marrow, compared with cycling ( 9 ). Walking burns more fat than cycling. This may be because it's considered a weight-bearing activity, while cycling isn't.
What exercise is equivalent to 10000 steps? ›“Running or jogging two and a half miles is equivalent to walking 10,000 steps,” says Chauncey Graham, CSCS, an ACE Fitness Professional at Gold's Gym in Washington, DC. Higher-intensity workouts also come with added benefits, including improvements to your cardiorespiratory system.
Is biking 5 miles the same as walking? ›Example: If you bike 5 miles on a road or paved trail, multiply 5 X 0.3 = 1.5 miles you can add to your daily total of miles walked.
How many miles is 30 minutes on an exercise bike? ›
A 30-minute bike ride is how many miles? If you are biking at a slow to moderate pace of 12 miles per hour, you will ride six miles in 30 minutes. A five-mile ride will take you only 25 minutes, just under the minimum recommendation of 30 minutes per day.
How many miles is 1 hour on exercise bike? ›According to IndoorCyclingMixes.com, one hour of robust exercise on a stationary bike will take you are as far as 20 miles (10 miles for 30 minutes). If you're cycling on a hill (with your bike resistance turned up), you'll obviously have a lower RPM than if you're sprinting on flat road (with low resistance).
Is cycling better than walking for knees? ›Cycling is often touted as a preferred alternative to walking or running because it's a low-impact exercise. This is especially important for people dealing with knee pain.
Does cycling burn belly fat? ›Cycling And Its Benefits
It is a massively effective way to torch calories and melt off belly fat while strengthening your muscles, heart, and lungs. Compared to other forms of cardio equipment, cycling puts minimal stress on your joints and offers an excellent aerobic workout (1).
Research currently has stair climbing in the No. #1 spot for calories burned beating running, swimming, cycling and walking*. In fact stair climbing burns 23% more calories than running, 250% more than swimming, 63% more than bicycling and 400% more than walking at 3.22 km/h.
How many miles on a bike should I do a day? ›The average biker should be able to bike between 10 and 15 miles a day. When training for a race, a professional cyclist or rider should try to ride between 25 and 30 miles per day. A person can cycle between 50 and 60 miles per day.
How many miles on a bike is equal to 1 mile running? ›The general rule of thumb is a 1:3 or 1:2 run to bike ratio in miles. In other words, 1 mile of running at a moderate level is equivalent to biking 2-3 miles at the same effort level. Running is a high impact activity and requires the entire body to be moving.
Is biking 10 miles in 50 minutes good? ›How long to cycle 10 miles? A good average for a ten mile bike ride is between 45 minutes and an hour. If you're a beginner, it's more likely to be closer to the hour mark. Over time your average speed for each of your rides will increase and so the time it takes to cycle 10 miles will be reduced.
What happens if you bike 3 miles a day? ›By cycling 3 miles a day, you can burn between 150 – 180 calories. Increasing the number of calories you're metabolising is key to helping you lose weight. To maximise the number of calories you're burning, try to stop as little as possible and push yourself to cycle faster and further each day!
Is riding a bike 3 miles a day good exercise? ›Yes, cycling 3 miles a day will burn 500 calories. Cycling is an excellent way to get your heart rate up and lose weight in the process. Make sure you ride at a moderate pace so that you don't overdo it and end up injured.
Is riding a bike 1 mile good exercise? ›
Aerobic: Yes. Biking is a powerful cardio workout. Strength: Yes. The large muscles of your lower body will get a boost in strength from biking.
Is biking good for sciatica pain? ›Cycling may increase pressure on your spine and sciatic nerve, especially on a hard bike seat. Riding in a hunched or forward-leaning position can irritate sciatica, especially if your seat and handlebars are positioned incorrectly.
How fast to cycle to lose weight? ›Steady, moderate cycling burns about 300 calories in 60 minutes, but you can burn more than that if you increase the intensity. In fact, according to the Harvard Health Letter, a 155-pound person can burn as many as 298 calories in a 30-minute bike ride, if they pedal at a 12-to-13.9 mile-per-hour pace.
What burns more fat jogging or cycling? ›Running definitely tops when it comes to fat loss. As running generally burns around 566 to 839 calories per hour whereas vigorous cycling may only burn around 498 to 738 calories per hour.
How to get 10,000 steps without leaving the house? ›- Shadow boxing. This isn't just about throwing your hands, but moving your feet to transfer power to your fists. ...
- Skipping. ...
- Work upstairs. ...
- Tea-break harder. ...
- Do It Yourself. ...
- Dancing. ...
- Live stream a workout. ...
- Craft a standing desk.
"The average person is going to take between 3,000 and 6,000 steps over the course of the day from commuting, shopping, etc. By adding 30 minutes of exercise (approximately 3,000 steps) that gets us to around 10,000 steps," Gordan said. He also added that when it comes to walking, more is better for your health.
How long should it take to walk 10,000 steps? ›Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
Does an exercise bike tone your stomach? ›Exercise bikes are known to strengthen your heart, hips, as well as your abs (1). And just like every exercise that is performed, having proper form is essential.
How long should you ride a stationary bike to lose belly fat? ›30 to 60 minutes of cycling 3 to 4 times a week along with a caloric deficit and high-protein diet is an effective way to reduce belly fat with time.
Is it better to ride a bike or run? ›Cycling Builds More Muscle
Running may develop muscle tone, but cycling on a bike can help to build muscle mass. That's because muscles grow when they work against resistance. The pedals on a bike act as a resistance, which is why you'll feel a burning sensation in your quads after a tough session on a bike.
How long should a 70 year old ride an exercise bike? ›
How Seniors Can Use an Exercise Bike. According to the World Health Organization, people aged 65 and above should aim for at least 150 minutes a week of moderate-intensity aerobic physical activity. For seniors who are new to cycling, Simpson recommends starting with three times a week for 20 to 30 minutes each time.
Is biking 30 minutes a day enough exercise? ›Exercising on the bike for at least 30 minutes a day will build up your cardiovascular and muscular endurance. By putting in consistent effort, you'll notice an improvement in your aerobic capacity, enabling you to bike longer or on more intense rides.
What happens if you bike 5 miles a day? ›Biking for five miles at a speed of 19 mph is no easy task, but if you can do it you'll be rewarded with a high calorie burn. Even a lightweight cyclist weighing in at 110 pounds can expect to burn 174 calories commuting at this speed. At 150 pounds, this will go up to 232 calories.
What is a good speed to ride a stationary bike? ›Aim to maintain a cadence (measured on the cycle console in revolutions per minute or RPMs) of 80 to 100 RPMs on “flat ground” (low to moderate resistance) and 60 to 80 RPMs on “hills” (moderate to high resistance). If you find yourself struggling to maintain 60 RPMs, decrease the resistance.
How long should you ride an exercise bike a day? ›Cycling Boosts Heart Health
It's both high-intensity and low-impact, so it's suitable both as a HIT workout and for more moderate sessions. Several studies suggest that cycling for 15 to 20 minutes each day can be beneficial for heart health. One study compared two groups using an indoor bike.
To find out where you stack up, ride three miles and compare your time to a simple scale: Anything over 12-minutes is below average, 8-12 minutes is moderate — and where most cyclist fit in. If you finish in under 8 minutes, consider yourself extremely fit.
What is 10000 steps equivalent to in exercise? ›The general recommendation is to walk 10,000 steps per day. An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile; and 10,000 steps would be almost 5 miles.
How many minutes of exercise is 10000 steps? ›What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
What exercise can replace 10000 steps? ›- Biking. Biking is easy on the joints and it promotes leg strength and balance. ...
- Swimming. Like biking, swimming is also a low-impact alternative to walking or running. ...
- Elliptical. ...
- Interval training. ...
- Weight lifting. ...
- Kickboxing. ...
- Dancing. ...
- Tennis.
Most fitness experts who have calculated calorie burn for both exercises base their numbers on time spent rather than distance traveled. In several studies conducted by reputable scientists, it was determined that, under equal conditions, bike riding was at least equal to walking.
Why does walking 10000 steps not make you fitter? ›
The relation between walking and calorie burn
While some may burn around 300-400 calories in 10,000 steps, some may burn way less. The factors that matter in this case are your body weight, height, fitness level, pace and the area you are walking in.
You can also estimate steps by knowing that 2,000 steps equals one mile. Measure your progress by the number of steps you are covering each day. Generally speaking you can count on 2,000 steps equaling one mile.
What does 10,000 steps equal in miles? ›An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.
Will walking 10000 steps a day get me in shape? ›Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
What happens if you walk 10,000 steps a day for a month? ›One study from California State University shows walking more each day can improve your mood, energy, self-esteem, and happiness. Some calculations even suggest it's possible to lose a pound per week by the calorie deficit created from walking 10,000 steps each day. Not bad!
Is stationary cycling good exercise? ›Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.
Can you walk 10k steps in 30 minutes? ›Walking 10,000 steps is doable in 30 minutes' time, she adds. It can have the added benefit of lowering blood pressure and blood sugar.
How many steps is 30 minutes at 3 mph? ›At a brisk 3 mph walking speed (4.8 km/h), a 6'0″ person would get about 2,000 steps per mile while a 5'0″ person would get about 2,500 steps per mile. That's anywhere between 3,000 and 3.750 steps for that 30 minute walk. You can estimate about 3,300-3,500 steps as a good proxy for 30 minutes walking.
Does cycling reduce belly fat? ›Besides being a recreational activity, cycling is an excellent cardio workout that helps one shed weight and lose belly fat.
What is better for belly fat treadmill or exercise bike? ›A study concluded that treadmills are optimal indoor exercise machines for enhancing energy expenditure. Since a treadmill workout is a weight-bearing exercise, you will burn more calories and belly fat per minute on a treadmill than on a regular stationary bike.