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Cycling (19-22 km/h)
Cycling (19-22 km/h) is a 8.0 MET exercise. At 75 kg that is about 10.5 kcal a minute, or 210 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CardioKit: BikeWorks: Quads, glutes, calves, heart
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 7.7 | 77 | 154 | 231 | 347 |
| 65 kg | 9.1 | 91 | 182 | 273 | 410 |
| 75 kg | 10.5 | 105 | 210 | 315 | 473 |
| 85 kg | 11.9 | 119 | 238 | 357 | 536 |
| 95 kg | 13.3 | 133 | 266 | 399 | 599 |
How to do it well
- Saddle height so the knee is slightly bent at the bottom
- Cadence 80-95 rpm
- Ride at an effort you could hold an hour
Common mistakes
- Saddle far too low
- Grinding a huge gear
- Skipping the helmet
Make it harder or easier
Progression. Add intervals or longer rides.
Regression. Flat routes at a lower cadence.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of cycling (19-22 km/h) costs about 105 kcal at 75 kg. In energy terms that is close to 2 047 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does cycling (19-22 km/h) burn?
At 75 kg, about 10.5 kcal a minute — roughly 210 kcal in 20 minutes and 473 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of cycling (19-22 km/h)?
8.0, from the 2011 Compendium of Physical Activities (Compendium 01040, bicycling 19-22 km/h). That means it costs about 8.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 2 047 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 01040, bicycling 19-22 km/h · checked 2026-09-02
Related exercises
Easy running (8 km/h)
MET 8.3 · 10.9 kcal/min at 75 kg
Tempo running (12 km/h)
MET 11.8 · 15.5 kcal/min at 75 kg
Brisk walking (5.5 km/h)
MET 4.3 · 5.6 kcal/min at 75 kg
Rowing machine
MET 7.0 · 9.2 kcal/min at 75 kg
Swimming, freestyle
MET 8.3 · 10.9 kcal/min at 75 kg
Stair climbing
MET 8.8 · 11.6 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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