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E-Bike & Fitness: How E-Bikes Can Revolutionize Your Health and Fitness

Why e-bikes are the perfect companion for your fitness

By Vincent Augustin 3 minutes read time

E-Bike & Fitness
About the author Vincent Augustin

Vincent founded MYVELO together with Fabian. The two share a long-standing passion for cycling. Together they have cycled thousands of kilometers and fought for victories in the German racing bike league. The idea of founding MYVELO arose from their many years of experience and knowledge of what makes a good bike. Find out more about MYVELO now

Published: June 23, 2024  |  Updated: March 20, 2026

E-bikes are more than just a convenient way to get from A to B. They offer numerous health benefits and can be an important part of your fitness program. In this article, you will learn how e-bikes improve your cardiovascular fitness, increase your VO2Max, and which scientific studies support these benefits.

Cardiovascular fitness: Strengthen your heart and circulation with an e-bike

More exercise in everyday life

One of the biggest challenges for most people is getting enough exercise into their daily routine . E-bikes offer an ideal solution to bring more physical activity into your daily life. By riding to work, shopping or just for fun, you increase your cardiovascular fitness almost incidentally.

Scientific evidence

A study from the University of Basel in Switzerland has shown that riding an e-bike can be as effective as riding a traditional bike when it comes to improving cardiovascular health. Participants who regularly rode the e-bike showed significant improvements in their cardiovascular fitness and a decrease in body fat percentage.

VO2Max: Optimizing oxygen consumption

What is VO2Max and why is it important?

VO2Max is a measure of the maximum amount of oxygen your body can use during intense physical activity. A higher VO2Max is an indicator of better endurance and more efficient use of oxygen by your body. Regular training with an e-bike can help increase your VO2Max.

E-Bikes and VO2Max: The Science Behind It

A study from the International Journal of Behavioral Nutrition and Physical Activity found that regular e-bike training can significantly improve VO2Max. Participants who regularly trained on e-bikes over a period of 12 weeks showed a significant increase in their VO2Max compared to a control group.

muscle building and joint protection

Muscle groups that are trained when e-biking

E-bikes not only train your endurance, but also various muscle groups. The leg muscles in particular benefit from regular rides. In addition, the core muscles and arms are strengthened through steering and balance work.

Joint-friendly movement

Another advantage of e-biking is that it is gentle on your joints. Compared to jogging or other high-intensity sports , e-bike training puts less strain on your knees and hips, which is particularly beneficial for people with joint problems.

Mental Health: The Positive Influence of E-Biking on Your Well-Being

stress reduction through exercise

Physical activity is known to reduce stress and improve mood. Riding an e-bike can help you clear your head and leave everyday stress behind. The fresh air and exercise act as a natural therapy for stress and anxiety.

studies on mental health

According to a study from the University of Reading, regular cycling, including e-bike riding, leads to significant improvements in mental health. Participants reported less stress, better mood and a general feeling of wellbeing.

E-Bike Training: Tips and Tricks for Beginners and Advanced Riders

Finding the right entry point

If you are new to e-bike training, it is important to start slowly and increase the intensity gradually. Make sure you have a comfortable and ergonomic sitting position and choose flatter routes at first to get used to riding.

training plans for different fitness levels

  • Beginners: Start with 20-30 minute rides on flat terrain, 2-3 times a week.
  • Advanced: Increase the riding time to 45-60 minutes and integrate hilly routes into your training, 3-4 times a week.
  • Experts: Ride 60-90 minutes on challenging routes, including interval training, 4-5 times per week.

Conclusion: E-bikes as the key to better fitness and health

E-bikes are not only an environmentally friendly mode of transport, but also an effective tool for improving your health and fitness. They offer a low-impact way to increase your cardiovascular fitness, improve your VO2Max and boost your mental health. Whether you're new to fitness or a seasoned athlete, e-bikes can help you achieve your fitness goals while having fun.

By incorporating e-biking into your daily routine, you are investing in your long-term health and well-being. So, grab your e-bike and discover the many benefits it can offer you!

Sources:

  1. University of Basel Study on E-Bike Health Benefits
  2. International Journal of Behavioral Nutrition and Physical Activity: Physical activity when riding an electric assisted bicycle
  3. University of Reading Study on Cycling and Mental Health
How fast is your e-bike really? The influence of cadence & gear ratio

Sources & References

Further information and FAQs about E-Bike & Fitness: How E-Bikes Can Revolutionize Your Health and Fitness

Get advice from cycling enthusiasts

Yes, riding an e-bike can help you burn calories and lose weight. Although the e-bike offers motorized assistance, a certain level of physical exertion is still required, especially if you ride on hilly terrain or reduce the assistance to a minimum.

Riding an e-bike can be just as effective as conventional cycling, especially if you use it regularly and over longer distances. You can adjust the intensity of your rides by regulating the motor's assistance level.

E-biking primarily engages the leg muscles (quadriceps, calves, and hamstrings). Additionally, the core and arm muscles are activated through balancing and steering.

You can increase the intensity of your training by reducing the motor's assistance level, choosing hillier routes, or undertaking longer rides. Interval training with alternating intensity phases can also help improve your fitness.

Yes, e-bikes are suitable for people of all ages. They offer a flexible way to get around, regardless of fitness level or age. Older people especially benefit from the joint-friendly movement and the ability to cover longer distances with less effort.

To reap health benefits, you should ride your e-bike at least 2-3 times a week. Each ride should last at least 30 minutes. For more ambitious fitness goals, you can adjust the frequency and duration accordingly.

Further details and scientific evidence

The World Health Organization (WHO) recommends that adults to perform at least 150 minutes of moderate aerobic activity per weekAlternatively, you can aim for 75 minutes of vigorous aerobic activity. These recommendations are based on the fact that regular physical activity reduces the risk of cardiovascular disease, diabetes, certain cancers, and depression.

E-bike and WHO recommendations

E-biking counts as a moderate aerobic activity, especially if you adjust the motor's assistance level to require more physical effort. Here are some ways you can incorporate the WHO recommendations into your e-bike training:

  • At least 30 minutes per journey, 5 days a week: This routine fulfills the 150 minutes of moderate activity per week and promotes cardiovascular health.
  • Intensified journeys: If you prefer more intense training sessions, you could, for example, ride for 25 minutes per ride, 3 days a week, incorporating steeper hills or interval training to reach the 75 minutes of intense activity per week.

Long-term benefits and scientific studies

Regular e-biking can lead to significant long-term health improvements. Studies show that regular cycling, including e-biking, improves cardiovascular fitness, reduces the risk of heart disease, and increases overall quality of life.

While you don't need any special clothing, comfortable and breathable sportswear can enhance your riding experience. A well-fitting helmet is essential for your safety. Cycling gloves, padded shorts, and weather-appropriate clothing can also be useful.

Choosing the right e-bike depends on various factors, such as the type of terrain you'll primarily ride on, your physical fitness, your specific needs, and your budget. Here are some important considerations and examples of MYVELO e-bikes that can meet different requirements.

Types of e-bikes and their applications

  1. E-city bikes: Ideal for daily city commuting and short distances. They are comfortable, lightweight, and perfect for flat terrain.
  2. E-trekking bikes: Perfect for longer journeys, commuting, and light off-road terrain. These wheels are versatile and suitable for various types of terrain.
  3. E-mountain bikes: Designed for challenging terrain and mountain riding, they offer robust frames and powerful engines.
  4. E-SUV bikes: This category combines the features of trekking and mountain bikes and is ideal for versatile applications, from urban rides to off-road adventures.

MYVELO recommendations

Everest Equipped E-SUV Bike

The Everest Equipped E-SUV Bike from MYVELO is a robust and versatile e-bike suitable for both urban riding and off-road adventures. It offers powerful assistance, high-quality components, and a comfortable riding position.

More information about the Everest Equipped E-SUV Bike

Paris Trekking E-Bike

The Paris Trekking e-bike from MYVELO is specifically designed for longer tours and daily commuting. It offers a comfortable riding position and a long battery life, ideal for extended rides.

More information about the Paris Trekking e-bike

Further considerations when choosing an e-bike

  • Range and battery life: Consider the length of your typical rides and how often you're willing to recharge the battery. E-bikes like the Paris Trekking e-bike offer a long battery life, ideal for longer distances.
  • Engine power: Depending on your riding style and the terrain you're riding on, motor power can be a crucial factor. The Everest Equipped E-SUV Bike, for example, offers a powerful motor for more demanding routes.
  • Comfort and ergonomics: Pay attention to your seating position, the type of saddle, and the suspension. These factors are especially important when you're covering long distances.
  • Budget: E-bikes come in various price ranges. Consider how much you want to invest and which features are most important to you.
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