Cycling••2 min read
How Many Calories Do You Burn Biking for 60 Minutes?
Find out how many calories 1 hour of cycling burns. Complete guide for hour-long rides and workouts.
60 minutes of cycling burns approximately 400 to 1,000 calories depending on your body weight and intensity level. One hour is an excellent duration for serious fitness gains and weight management.
Quick Answer
| Intensity | Calories (70 kg rider) |
|---|---|
| Light (16 km/h) | 350 cal |
| Moderate (20 km/h) | 525 cal |
| Vigorous (25 km/h) | 833 cal |
Calories by Body Weight
| Body Weight | Light | Moderate | Vigorous |
|---|---|---|---|
| 55 kg | 275 cal | 413 cal | 654 cal |
| 65 kg | 325 cal | 488 cal | 773 cal |
| 75 kg | 375 cal | 563 cal | 892 cal |
| 85 kg | 425 cal | 638 cal | 1,011 cal |
Benefits of 1-Hour Cycling
- Maximum fat-burning efficiency
- Significant cardiovascular improvement
- Endurance building
- Mental health benefits
- Covers meaningful distance outdoors
1-Hour Workout Structures
- Endurance: Steady zone 2 effort
- Tempo: 40 min at threshold, 10 min warm/cool
- Intervals: 6 x 6 min hard, 4 min recovery
- Long slow distance: Easy pace, explore routes
Calculate Your Exact Burn
Use our 1-Hour Cycling Calculator →