"Isn't that cheating?" It's the question every e-bike rider eventually faces. The assumption behind it—that electric assistance negates the health benefits of cycling—is widespread but fundamentally wrong. Research consistently shows that e-bike riders get substantial exercise, often more than they would otherwise, and the health benefits are real and significant.
This guide explores the science behind e-bike fitness, dispels common myths, and offers practical strategies for maximising the health benefits of your electric bike riding.
The Science: E-Bikes Deliver Real Exercise
Multiple peer-reviewed studies have examined the fitness benefits of e-bike riding, and the results consistently challenge the "cheating" narrative.
A 2019 study published in the journal Transportation Research found that e-bike riders achieved moderate-intensity physical activity during their rides—the same intensity category as brisk walking, swimming, or traditional cycling at a leisurely pace. Heart rates during e-bike commutes averaged 75% of maximum, well within the zone that delivers cardiovascular benefits.
Perhaps more significantly, research from the University of Basel found that e-bike riding improved cardiorespiratory fitness, blood sugar control, and body composition at rates comparable to traditional cycling when measuring over equivalent time periods. The key insight: the exercise you actually do matters more than the theoretical intensity of exercise you might do.
A study tracking new e-bike users found they rode an average of 9.4 kilometres per trip compared to 4.8 kilometres for traditional cyclists. The increased distance more than compensated for reduced effort per kilometre, resulting in similar total energy expenditure.
The Frequency Factor
Here's the crucial point that changes the equation: e-bike riders cycle more frequently and for longer distances than traditional cyclists. When researchers compare total weekly exercise rather than per-ride intensity, e-bike users often come out ahead.
Why? Because e-bikes remove barriers that prevent people from cycling. Hills become manageable. Headwinds lose their demoralising power. Longer routes become practical. The result is that people who would otherwise drive or take public transport choose to ride instead—sometimes every day rather than occasionally.
For many people, the choice isn't between an e-bike and a traditional bike—it's between an e-bike and not cycling at all. From a public health perspective, getting more people exercising moderately is far more valuable than a smaller number exercising intensely.
Who Benefits Most?
E-bikes are particularly valuable for people who face barriers to traditional cycling:
- Older adults: Maintaining mobility and cardiovascular health as fitness naturally declines
- People returning from injury: Rebuilding fitness with controlled intensity
- Those with health conditions: Managing effort while still exercising
- Commuters: Arriving at work without excessive sweat
- People in hilly areas: Making cycling practical where it otherwise wouldn't be
- Those with lower baseline fitness: Starting an exercise routine without overwhelming difficulty
- E-bike riding burns 300-500 calories per hour (varies with assist level and terrain)
- Traditional cycling burns 400-600 calories per hour at moderate intensity
- But e-bike riders cycle 30-50% more often on average
- Total weekly calorie burn is often higher for e-bike commuters
Maximizing Your Workout
While e-bikes deliver fitness benefits at any assist level, you can strategically increase workout intensity when desired. Here's how to get more exercise from your e-bike riding:
Use Lower Assist Levels
Most e-bikes offer multiple assist levels, from eco mode (minimal assistance) to turbo (maximum power). Defaulting to lower assist modes increases your physical contribution. Save high assist for steep hills or when you need to arrive without sweating—use eco mode when exercise is the goal.
Many riders develop a rhythm: high assist for the morning commute when freshness matters, eco mode for the evening return when a workout is welcome.
Increase Distance and Duration
One of e-bikes' greatest fitness advantages is enabling longer rides. If your commute is 10 kilometres, consider extending it with scenic detours when time allows. Weekend rides can venture much further than you'd consider on a traditional bike, resulting in extended moderate-intensity exercise.
Challenge Yourself on Hills
Hills are where e-bike fitness shines. Instead of dreading inclines, seek them out. Climbing in eco mode provides intense cardiovascular and muscular training. The assistance prevents complete exhaustion while still demanding significant effort. Many e-bike riders discover they actively enjoy hills—a dramatic mindset shift from traditional cycling.
Interval Training
Use your e-bike's assist levels for structured interval training. Alternate between periods of no assistance or eco mode (high effort) and higher assist levels (recovery). This mimics traditional interval training, known to be particularly effective for improving cardiovascular fitness and burning calories.
Monitor Your Effort
A heart rate monitor or fitness tracker provides objective feedback on your exertion. Aim for time in your target heart rate zone regardless of assist level. If you're maintaining 70-80% of maximum heart rate in eco mode, you're getting excellent cardiovascular exercise.
Zone 2 (60-70% max HR): Fat burning, endurance building
Zone 3 (70-80% max HR): Aerobic fitness, cardiovascular health
Zone 4 (80-90% max HR): Performance improvement, increased speed
Mental Health Benefits
Physical fitness is only part of the story. E-bike riding delivers significant mental health benefits that shouldn't be overlooked.
Regular cycling, including e-biking, is associated with reduced symptoms of depression and anxiety. The combination of outdoor time, physical activity, and the meditative quality of riding creates a powerful mood-enhancing effect. Many riders report that their daily e-bike commute has become essential for mental wellbeing—a time to process thoughts, decompress from work stress, or simply enjoy being present.
The achievement of cycling longer distances, conquering hills that once seemed impossible, and maintaining consistency builds confidence and self-efficacy. For people new to cycling or returning after time away, e-bikes make these achievements accessible and enjoyable rather than gruelling.
Starting Your E-Bike Fitness Journey
If you're new to e-bike riding or want to increase the fitness benefits, start gradually and build over time.
Week 1-2: Focus on comfort and building the habit. Use whatever assist level feels natural. Ride frequently but don't worry about intensity.
Week 3-4: Begin experimenting with lower assist levels on flat sections. Extend ride duration by 10-15 minutes.
Week 5-6: Set specific goals: maintain eco mode for entire flat sections, complete your commute faster, or add a weekly longer ride.
Ongoing: Continue challenging yourself. Reduce assist levels, add distance, seek out hills. Your fitness will improve, enabling further challenges in a virtuous cycle.
The Bottom Line
Is e-biking as intense as racing a traditional bike? No. But that's the wrong comparison. E-bikes enable more people to cycle more often for longer distances. They remove barriers that keep people sedentary. They make exercise enjoyable rather than punishing.
The best exercise is the one you actually do. If an e-bike gets you cycling daily when you'd otherwise drive, if it enables a longer commute that would be impossible without assistance, if it makes you look forward to riding rather than dreading it—then it's delivering exactly the fitness benefits you need.
Stop worrying about whether it's "real" exercise. Get on your e-bike and ride. Your body and mind will thank you.