Cycling further or cycling faster, which is better for weight loss?

Long and slow or short, hard and fast. If your goal is to reduce body fat which of these methods will get the best result?

James and Steve Shrubsall riding in the Champagne region of France
(Image credit: Future)

On the surface, the core principle of weight loss is simple – create a caloric deficit where calories burned are higher than calories consumed as part of a healthy, balanced diet. Cycling, as a form of cardiovascular exercise, contributes significantly to energy expenditure. Both distance (cycling further) and intensity (cycling faster) play crucial roles, but they do so differently.

Cycling longer distances generally translates to increased energy expenditure simply because more time is spent exercising. According to the American Council on Exercise, moderate cycling burns approximately 7 calories per minute for individuals weighing around 155 pounds (about 70 kg).

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Hannah Reynolds

Hannah Reynolds interest in cycling began while studying for a degree in Sports Science at the University College Chichester and surrounded by elite level cyclists. She is now undertaking a PhD at Sheffield Hallam University investigating the use of e-bikes by older people. 

A committed dabbler whose passion outweighed her talent Reynolds has competed across all disciplines of cycling bar BMX. In the very distant past she has been south-east road race champion, southern cyclo-cross champion and finished third in the European 24hr Solo mountain-bike champs in 2011. She was also the Fitness Editor of Cycling Weekly for 15 years. 

Hannah Reynolds is author of several cycling books, France-en-Velo a guide to the ultimate 1000 mile cycle route from the Channel to Med; Britain's Best Bike Ride. LEJOG1000; A 1000 mile journey from Land's End to John o' Groats and 1001 Cycling Tips

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