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How Many Miles Can I Bike in a Day? – Detailed Guide by Expert

how many miles can i bike in a day

Cycling can be an enjoyable routine, but it’s also definitely a physical challenge. Thus, like any other sport, you should set reasonable limits to avoid burnout.

Some people think that 10-miles of cycling is the minimum we can achieve each day. Some cyclists suggest that cycling 20 miles per day is the most reasonable limit. However, for pro riders, 40 miles is their most miles biked in a day, provided they have the energy.

So, if you constantly ask yourself, “How many miles can I bike in a day?” The answer depends on many factors. For the average of miles per day, it would be 10-15 miles, but if you’re a fresh biker, 5 miles will be a great start.

So, make sure to read to the end of this article to get an idea of what most cyclists can achieve and what you need to do to increase your distance.

How Far Can You Bike in a Day


As mentioned above, there is no real answer to this question. This depends on a lot of factors, which we will cover below. First of all, start with your cycling goals.

1. Your Goal

  • Weight loss

There are many good reasons why people cycle every day, one of which is to lose weight. If your goal is to lose weight or stay in shape, it is not necessary to complete a long-distance each day. How far you should cycle will depend on how many calories you want to burn.

So, you may be wondering, “How many kilometers should I cycle a day to lose weight?”

We recommend spending 30 minutes a day cycling. Within this period, you can complete 5 to 6 miles with ease. Also, if you want to burn more calories, obviously, you need to complete a longer bike riding distance. In addition, it is essential to combine the proper workout routine and strict diet.

  • Improve fitness

If you intend to improve fitness through cycling every day, it is best to start with cycling 5 miles a day and gradually increase the limit as you progress. To optimize your fitness goals, you should combine cycling with other exercises, such as HIIT, cardio. Once you can complete the 5 miles with ease, it’s time to take your aim to the next level.

Check out this article for detailed answers to “How many miles should I bike a day to lose belly fat.”

2. How Much Time You Have

To be honest, you can’t spend all day cycling. Therefore, your average bike ride length depends on how much time you can spend on cycling. Hence, you have to check how much time you have for cycling each day to get a rough estimate of how far you can finish.

Ideally, if you can cycle every day, start by completing 5 miles per day and then increase your goal over time.

On the other hand, if you are only free on weekends, you should stretch your average cycling distance out a bit. We think you should attempt to cycle about 7 miles each session.

3. Your Health & Fitness Level

Your current health condition is also one of the critical factors you need to consider when determining the cycling mileage you can complete each day.

What is your current health condition? Are you a 25-year-old young man or a 70-year-old?

As a rule, a 25-year-old can cycle more miles than a 70-year-old. So, choose your limit depending on your age and then gradually increase the goal. For example, with their optimal fitness, younger people can complete around 10 miles per hour with ease. Conversely, if you’re past your prime or have an underlying illness, the best thing is to consult your doctor before actually starting to exercise.

On the other hand, cycling 10 miles a day is like a breeze if you exercise a lot. You can go even further, as long as your body can endure it. But if you are a beginner cyclist, you should start with cycling 5 miles a day and then gradually increase the limit yourself as you get comfortable.

4. Your Terrain

Another factor to consider is the terrain where you are riding. There is no denying that the level of exhaustion from cycling depends greatly on your terrain.

Cycling 5 miles on flat terrains, such as a seafront promenade or city streets, is a simple task for anyone. However, you will need more effort to complete 5 miles on hilly and challenging terrain.

So, if you are a newbie, it would be wise to start from flat terrains to avoid muscle strain or burn out too fast.

However, if your goal is to lose weight or increase fitness, a rugged and hilly road is the perfect pick for you. This can help you burn more belly fat.

5. The Type of Bike

If you choose an ordinary road bike to ride on mountainous terrains, you can’t go too far because you will quickly burn out. But, on the other hand, you won’t feel comfortable if you try riding a mountain bike on a flat route. So, it can hardly be denied that the type of bike plays a vital role in determining the riding distance.

If you want to burn calories quickly, mountain or BMX bikes are your best choice. However, beginner cyclists should start with a road bike that comes with a comfortable padded seat.

If you have an underlying illness, we suggest that you choose electric bikes. They allow you to ride faster without putting in much effort and energy.

6. The Landscape

The nature of surroundings is not a significant factor in determining how far you can ride. However, we believe it deserves to be included in this list. Many people think they cycle much faster on boring roads but get excited when they get to an unfamiliar environment. The awesomeness of the landscape can also boost your excitement, resulting in increased cycling distance.

We always want to explore new lands, don’t we?

How To Bike More


You can’t instantly do a 100-mile ride as a beginner cyclist. So, here are some practical tips on how to increase your distance.

1. Improve Fitness

As mentioned above, cycling is a physical challenge. Therefore, increasing fitness is necessary to make long rides. Besides losing weight to make your body lighter, you should work on the main muscles that you will use for biking, such as the lower legs or the upper body.

2. Get the Right Bike

As you know, the bike type is another determining factor of how long you can ride a bike. Some bikes are designed for speed and professional biking, while others are suitable for road biking and leisure activity.

3. Find Your Sweet Spot

Once you have already found a position that you are most comfortable with, you will feel more excited, even if the distance will be very long. Of course, this requires a bit of experimentation.

4. Plan Your Route

You need to make sure that your route has been thoroughly researched before you begin your journey. This includes choosing a route that matches your skills.


Hopefully, after reading this article, you can grasp the answer to “how many miles can I bike in a day?”.

As we know, there’s actually no limit to how far you can ride a bike in a day. So as long as you have time on your hands and are fit enough to tackle any kind of terrain, you can ride as far as you like.

However, if you are a novice, starting small and gradually increasing the cycling distance is best. In our opinion, 5 miles a day is an ideal goal for beginner cyclists.

Also, it is essential to take breaks during your bike ride to add on to your supply. For example, take a break on the side of the road and have a bottle of water or stop at a convenience store for a snack.

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