Can you get a real workout on an e-bike?

What the research found

The PASTA project, funded by the European Union, tracked travel and exercise in seven European cities. E-bike users logged about 4,463 MET-minutes of physical activity a week, compared with 4,085 for regular cyclists. Their average trip was 9.4 km (about 5.8 miles), almost twice the 4.8 km of a regular bike, and people who switched from a car to an e-bike gained about 550 MET-minutes of activity a week.

For reference, health guidelines from the World Health Organization recommend 150 to 300 minutes of moderate activity a week for adults.

Why an e-bike still counts as exercise

• Pedal assist adds power only while you pedal: no pedaling, no motor.
• Because hills and distance feel easier, people tend to ride more often and farther.
• It lowers the barrier to starting again after a long break or with lower fitness.

How to turn rides into training

• Ride on the lowest assist level that still feels comfortable, and raise it only for steep climbs.
• Try intervals: a few minutes on low assist, then a minute on no assist at all.
• Leave the throttle for starts and traffic, not for the whole ride.
• Make your commute count: riding to work two or three times a week adds up quickly.

About weight loss

Regular physical activity helps, and an e-bike makes it easier to ride often. How much energy you use depends on the assist level, the distance and the terrain. For a weight-loss plan, talk to a health professional.

Sources

• Castro et al., “Physical activity of electric bicycle users compared to conventional bicycle users and non-cyclists,” Transportation Research Interdisciplinary Perspectives 1 (2019). PASTA project, EU grant 602624.
• World Health Organization, Guidelines on physical activity and sedentary behaviour (2020).