Stationary Bike Intensity Levels Explained

Stationary bike intensity levels range from 1 to 10, with each level corresponding to specific MET (Metabolic Equivalent of Task) values that determine calorie burn. Understanding these levels helps you train effectively, whether your goal is fat burning, endurance building, or maximum calorie expenditure.

Intensity Level Breakdown

Level	Description	MET Value	Feel	Calories/hr (70kg)
1-2	Very light	4.0-4.8	Easy, can sing	280-336
3-4	Light	5.6-6.4	Comfortable, easy conversation	392-448
5-6	Moderate	7.2-8.0	Steady breathing, short sentences	504-560
7-8	Vigorous	8.8-9.6	Heavy breathing, few words	616-672
9-10	Maximum	10.4-11.0	All-out, cannot speak	728-770

Understanding MET Values

MET (Metabolic Equivalent of Task) represents the energy cost of physical activities. A MET of 1.0 is your resting metabolic rate—the energy you burn sitting still.

How MET Translates to Calories:

• Calories per hour = MET × Body weight (kg)
• Example: Level 5 (MET 7.2) for a 70kg person = 7.2 × 70 = 504 calories/hour

Higher MET values indicate greater energy expenditure. Stationary biking ranges from MET 4.0 at very light effort to MET 11.0 at maximum intensity.

Finding Your Right Intensity

The Talk Test

A simple way to gauge intensity:

• Levels 1-3: Can sing or hold long conversations
• Levels 4-5: Can speak in full sentences
• Levels 6-7: Can manage short phrases
• Levels 8-9: Only a few words possible
• Level 10: Cannot speak

Heart Rate Zones

Intensity levels roughly correspond to heart rate zones:

• Levels 1-3: Zone 1-2 (50-70% max HR)
• Levels 4-6: Zone 2-3 (60-80% max HR)
• Levels 7-8: Zone 4 (80-90% max HR)
• Levels 9-10: Zone 5 (90-100% max HR)

Rate of Perceived Exertion (RPE)

On a 1-10 scale, your subjective effort should match the intensity level you're targeting. If level 6 feels like a 4, increase resistance or cadence.

Choosing Intensity for Your Goals

Fat Burning (Levels 4-6)

Moderate intensity optimizes the percentage of calories coming from fat. While total calorie burn is lower than high intensity, a greater proportion comes from fat stores.

Best For:

• Weight loss
• Building aerobic base
• Recovery rides
• Beginners

Cardiovascular Fitness (Levels 5-7)

This range improves heart and lung capacity while remaining sustainable for longer durations.

Best For:

• Endurance training
• General fitness
• 30-60 minute sessions

Maximum Calorie Burn (Levels 7-9)

Higher intensity burns more total calories per minute, though sessions must be shorter or include recovery intervals.

Best For:

• Time-efficient workouts
• HIIT training
• Athletic performance

Sprint Performance (Levels 9-10)

All-out efforts for short periods improve power and speed but are unsustainable beyond 30-60 seconds.

Best For:

• Interval training peaks
• Power development
• Athletic conditioning

Sample Workouts by Intensity

Endurance Ride (Moderate)

• 10 min at Level 3-4 (warm-up)
• 30-40 min at Level 5
• 5 min at Level 3 (cool-down)
• Goal: Build aerobic base

Tempo Session (Mod-High)

• 10 min at Level 4 (warm-up)
• 20 min at Level 6-7
• 5 min at Level 3 (cool-down)
• Goal: Improve lactate threshold

HIIT Workout (Variable)

• 5 min at Level 4 (warm-up)
• 8× (30 sec Level 9, 90 sec Level 4)
• 5 min at Level 3 (cool-down)
• Goal: Maximum calorie burn, fitness

Recovery Ride (Light)

• 20-30 min at Level 2-3
• Keep heart rate low
• Goal: Active recovery, blood flow

Ready for Structured Workouts?

Put these intensity levels into practice with our free Stationary Bike Workouts for Beginners. These workouts use the 1-10 effort scale explained above, making it easy to follow along and track your progress.

Common Intensity Mistakes

Always Going Hard

Training at high intensity every session leads to burnout and plateaus. Include low and moderate days.

Never Pushing Intensity

Staying comfortable limits fitness gains. Regularly include challenging intervals.

Ignoring Recovery

Low-intensity days are essential for adaptation. Don't feel guilty about "easy" workouts.

Mismatching Intensity and Duration

High intensity can't be sustained long. Match your intensity to your planned duration.

Progressive Intensity Training

Week-by-Week Progression

1. Weeks 1-2: Focus on Level 4-5, build consistency
2. Weeks 3-4: Add brief Level 6-7 intervals
3. Weeks 5-6: Extend higher-intensity periods
4. Weeks 7-8: Include Level 8+ intervals

Session Variation

A well-structured week might include:

• 2× moderate endurance rides (Level 5)
• 1× interval session (variable intensity)
• 1× recovery ride (Level 2-3)
• 1× tempo or threshold ride (Level 6-7)

Calculate Calories at Different Intensities

Use these calculators to see how intensity affects your calorie burn:

• Stationary Bike Calorie Calculator - Adjust intensity to compare
• 30-Minute Calculator
• 45-Minute Calculator
• 1-Hour Calculator

Related Guides

• How Many Calories Do You Burn on a Stationary Bike?
• How to Burn 500 Calories on a Stationary Bike
• Stationary Bike Weight Loss Guide