When it comes to cardiovascular exercise, two of the most popular options are cycling and running. Both activities offer immense health benefits, from improving heart health to helping with weight loss and increasing endurance. However, many fitness enthusiasts often wonder, “How many hours of cycling is equal to running?”
This is an important question, especially for those looking to switch between these two activities, optimize their workouts, or simply find the best balance for their fitness routine.
When comparing cycling to running, there are several critical factors to consider. These variables play a major role in determining how much cycling time is equivalent to running.
1. Calorie Burn Rates
One of the most direct ways to compare these two activities is by looking at the calories burned during each. Running generally burns more calories per minute compared to cycling. However, the overall caloric burn depends on multiple factors like intensity, body weight, and fitness level.
According to data from Harvard Medical School, a person weighing 155 pounds can burn:
- Running (5 mph): ~298 calories in 30 minutes
- Cycling (12-14 mph): ~298 calories in 30 minutes
At first glance, it may seem like the two are identical in terms of calorie burn. However, the key difference is intensity. For most people, maintaining a 5 mph pace while running is more taxing than cycling at 12-14 mph. That’s why people can typically cycle for longer durations than they can run.
2. Body Weight
Your body weight significantly impacts how many calories you burn during both cycling and running. Heavier individuals burn more calories in both activities because their bodies require more energy to move.
For example:
| Activity | Weight (125 lbs) | Weight (155 lbs) | Weight (185 lbs) |
|---|---|---|---|
| Running (5 mph) | 240 calories | 298 calories | 355 calories |
| Cycling (12-14 mph) | 240 calories | 298 calories | 355 calories |
As you can see, the caloric burn increases with weight, but the proportional difference between running and cycling remains roughly the same across different body weights.
3. Terrain
The terrain you choose for either activity can drastically affect how hard you’re working and how many calories you burn. For example:
- Hilly terrain will increase both the effort and caloric burn for both cycling and running.
- Flat surfaces may make it easier to cycle longer distances compared to running for the same amount of time.
4. Fitness Level
Your fitness level also plays a role in how efficiently your body performs during either activity. A more experienced cyclist or runner will generally have better cardiovascular capacity, allowing them to exercise at a higher intensity for a longer period. Conversely, beginners may find themselves tiring more quickly during running, thus making cycling a better option for endurance training.
5. Intensity of the Workout
Finally, intensity is one of the most important factors. The same person could burn vastly different amounts of calories cycling vs. running, depending on how hard they’re working. High-intensity interval training (HIIT), for example, can make both cycling and running much more effective at burning calories in a shorter period of time.
Summary of Key Factors:
- Running generally burns more calories per minute than cycling, but cycling can be sustained for longer durations.
- Body weight impacts calorie burn; heavier individuals will burn more calories during both activities.
- The terrain and intensity of the workout can change the energy expenditure and overall time needed to match the effort of the other activity.
Now that we’ve covered the key factors, you can begin to see how these variables influence the comparison between how many hours of cycling equals running.
How Many Hours of Cycling Equals Running?
Now that we understand the key factors influencing the comparison between cycling and running, let’s address the main question: How many hours of cycling is equal to running?
In general, a rule of thumb is that 1 hour of running at a moderate pace (around 5 to 6 miles per hour) is roughly equivalent to 2 hours of cycling at a moderate pace (12 to 14 miles per hour). However, this approximation can vary greatly depending on factors like intensity, terrain, and fitness level.
The 2-to-1 Rule
A common way to compare cycling and running is the 2-to-1 rule, which suggests that the effort you expend during 2 hours of cycling is about the same as 1 hour of running. This rule stems from the fact that running typically requires more energy and engages more muscle groups than cycling, which is often a lower-impact activity.
This guideline is based on the following assumptions:
- Running at a moderate pace (~5-6 mph)
- Cycling at a moderate pace (~12-14 mph)
Keep in mind that these numbers are approximations. If you’re cycling uphill or doing interval training, the effort might be much closer to the energy expenditure of running.
Using METs (Metabolic Equivalent of Task)
One of the most scientific ways to compare physical activities is through METs (Metabolic Equivalent of Task), which measures the energy cost of physical activities. Here’s how METs compare between running and cycling:
- Running at 6 mph (10 min/mile pace): 9.8 METs
- Cycling at 12-14 mph: 8.0 METs
This data shows that running at a moderate pace has a slightly higher MET value than cycling at a moderate pace. This difference in MET values further supports the idea that you can cycle for longer periods to match the caloric output of running.
If you prefer a more personalized approach to calculating your own equivalency, consider using a calorie calculator or a METs calculator to get a more precise estimate based on your weight and workout intensity.
Speed and Intensity: How They Change the Equation
While the 2-to-1 rule is a helpful general guideline, the exact time equivalency depends largely on your speed and intensity during both activities. For example:
- Cycling at high speeds (16-19 mph) burns calories much faster, and in that case, you may only need 1.5 hours of cycling to equal 1 hour of running.
- Slow cycling (less than 10 mph) burns calories more slowly, so it might take 3 hours of leisurely cycling to equal 1 hour of running.
Similarly, the type of running you do also impacts the equivalency:
- Sprinting or high-intensity interval running burns significantly more calories in a short period compared to steady-state running. To match this kind of effort, you’d need to engage in similarly intense interval cycling.
Example Comparison: Time Equivalency Based on Pace and Intensity
Let’s look at some example comparisons for better understanding. Below is a table that outlines how many hours of cycling are roughly equivalent to one hour of running at various intensities:
| Running Pace | Calories Burned (1 hour) | Cycling Speed | Equivalent Cycling Time |
|---|---|---|---|
| 5 mph (12 min/mile) | ~600 calories | 12 mph | 2 hours |
| 6 mph (10 min/mile) | ~700 calories | 14 mph | 1.5 – 2 hours |
| 7 mph (8.5 min/mile) | ~800 calories | 16-18 mph | 1.5 hours |
| Interval Running | ~900-1000 calories | Interval Cycling | 1 hour or less |
This table highlights the point that faster or more intense cycling can decrease the time needed to match the energy expenditure of running. On the other hand, slower cycling will require much more time to burn the same amount of calories.
Tools to Help Measure Effort
To get a more accurate comparison between your cycling and running efforts, you can use various tools:
- Heart Rate Monitors: These allow you to track your heart rate and stay within specific heart rate zones, ensuring that you’re working at a similar intensity in both activities.
- Power Meters (for cycling): These measure the actual amount of power you’re generating on the bike, providing a direct way to gauge your effort. Running does not typically have a power equivalent, so this can give cyclists an extra tool to measure their exertion.
- Perceived Exertion Scale: This is a subjective method that lets you rate how hard you feel you’re working on a scale from 1 to 10. You can use it to ensure that your cycling effort matches the intensity of your running workout.
Summary of Time Equivalency:
- General rule: 1 hour of running ≈ 2 hours of cycling
- More intense workouts require less cycling time to match running efforts.
- Using METs, calorie calculators, and heart rate monitors can help you fine-tune your comparisons.
Calories Burned: Cycling vs. Running
One of the most common ways to compare cycling and running is by looking at the number of calories burned during each activity. Caloric burn is a direct measure of how much energy your body is using during exercise, and it’s affected by factors like intensity, duration, weight, and fitness level. Let’s break down how cycling and running stack up in terms of caloric expenditure and how this impacts the question of how many hours of cycling equals running.
Calorie Comparison by Activity
For a person weighing around 155 pounds, here’s an average breakdown of the calories burned during 30 minutes of moderate-intensity exercise, based on data from Harvard Medical School:
- Running (5 mph): ~298 calories
- Cycling (12-14 mph): ~298 calories
At first glance, the calorie burn for moderate-intensity running and cycling appears identical. However, as we’ve mentioned earlier, running tends to engage more muscles and is more energy-intensive overall, meaning that most people cannot sustain running for as long as they can cycle.
Now, let’s look at higher intensity levels:
- Running (7.5 mph): ~465 calories per 30 minutes
- Cycling (16-19 mph): ~446 calories per 30 minutes
As the intensity increases, both activities burn significantly more calories. However, running still has a slight edge in terms of caloric burn per minute, making it more efficient in shorter time frames. But if you can cycle for longer durations, the overall caloric burn from cycling could match or exceed running over an extended period.
How Weight Affects Calories Burned
Another critical factor in determining calorie burn is your body weight. Heavier individuals expend more energy for the same activity because their bodies must work harder to move. Below is a table that compares the number of calories burned by different body weights for both running and cycling:
| Weight (lbs) | Running (5 mph) | Cycling (12-14 mph) |
|---|---|---|
| 125 lbs | ~240 calories | ~240 calories |
| 155 lbs | ~298 calories | ~298 calories |
| 185 lbs | ~355 calories | ~355 calories |
For a person weighing 185 pounds, running burns approximately 355 calories in 30 minutes, while cycling burns the same amount in the same time frame. However, as we discussed before, running tends to be more exhausting, so most people will opt for longer cycling sessions to achieve the same overall calorie burn.
Impact of Intensity on Calories Burned
Intensity is one of the most important factors in determining how much energy you expend during both activities. Low-intensity cycling may require 3-4 hours to match the calories burned in 1 hour of moderate running, while high-intensity cycling could potentially match 1 hour of running in just 1.5 hours.
Here are some key comparisons at different intensity levels:
| Activity | Calories Burned (1 hour) | Calories Burned (2 hours) |
|---|---|---|
| Running (5 mph) | ~600 calories | ~1200 calories |
| Cycling (12 mph) | ~500 calories | ~1000 calories |
| Running (7.5 mph) | ~930 calories | ~1860 calories |
| Cycling (16-19 mph) | ~900 calories | ~1800 calories |
As seen in the table, intense cycling can nearly match the caloric burn of running, while moderate cycling tends to lag slightly behind, requiring more time to match the same calorie burn as running. In these cases, the 2-to-1 rule still applies in most situations.
Example Scenarios: How Many Hours of Cycling Equals Running?
To give you a better understanding, here are some practical examples of how calories burned translate into cycling vs running time equivalency:
- Moderate Effort:
- 1 hour of running (5 mph): 600 calories
- Equivalent cycling (12 mph): 2 hours to burn the same 600 calories
- Higher Effort:
- 1 hour of running (7.5 mph): 930 calories
- Equivalent cycling (16-19 mph): 1.5 hours to burn 900 calories
- Leisure Cycling vs Running:
- 1 hour of slow cycling (8-10 mph): 300 calories
- 1 hour of running (6 mph): 700 calories
- In this case, it would take over 2.5 hours of leisurely cycling to burn the same calories as 1 hour of running.
Running vs. Cycling: Which is More Efficient for Weight Loss?
When considering weight loss, calorie burn is a key metric. Running is often seen as a more time-efficient way to burn calories because of the higher caloric expenditure per minute. However, cycling has some advantages that may make it a better choice for certain individuals:
- Sustainability: Many people can cycle for longer durations compared to running, allowing them to burn more calories over time without experiencing the same fatigue or joint strain.
- Joint Impact: Cycling is a low-impact exercise, making it a better option for people with joint issues, past injuries, or those who want to avoid the repetitive pounding of running.
Tip: If your primary goal is weight loss and you’re choosing between cycling and running, the best option is the one that you can sustain and enjoy doing regularly. Consistency is more important than intensity in long-term weight management.
The Role of Intensity in Weight Loss
High-intensity interval training (HIIT), which can be applied to both cycling and running, is one of the most effective ways to burn calories and lose weight in a shorter period. A HIIT session for running might consist of alternating between sprints and moderate jogs, while cycling HIIT involves alternating between high-resistance intervals and easier pedaling.
Research has shown that HIIT workouts can result in greater fat loss and increased metabolic rate than steady-state cardio, whether you’re running or cycling.
Example HIIT Cycling Workout:
- Warm-up: 5 minutes of easy cycling
- Sprint: 30 seconds of high-intensity pedaling
- Recovery: 1 minute of easy pedaling
- Repeat the sprint/recovery cycle 8-10 times
- Cool down: 5 minutes of easy cycling
This workout would burn a high number of calories in a short period, making it a great alternative to running intervals for those looking for an effective weight loss strategy.
Summary of Calories Burned:
- Running tends to burn more calories per minute than cycling, but cycling can be sustained for longer periods.
- Body weight and intensity are key factors in determining how many hours of cycling equals running.
- High-intensity cycling can almost match the caloric burn of running, while low-intensity cycling may require significantly more time to achieve the same calorie expenditure.
- HIIT workouts can be effective for both running and cycling when it comes to maximizing calorie burn and weight loss.