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Years ago, with her leg in a boot and seven screws and a plate in her ankle, along with strict “as little weight bearing as possible” instructions, Bicycling senior health and fitness editor, Donna Raskin hobbled into the gym and looked around for something—anything—that would raise her heart rate. “Reluctantly, I got on the recumbent bike,” she says. “Forty-five minutes later, sweating and full of endorphins, I finally had my first post-surgery workout.”
Getting a heart-racing exercise session with minimal pressure on joints, and while coming back from an injury, is just one of the benefits of riding a recumbent bike.
From an injury-recovery perspective, riding a recumbent bike is a safe way to ease into joint movement and exercise during the healing process, Vint Schoenfeldt, P.T., C.S.C.S., co-owner of Rocky Mountain Spine and Sport in Denver tells Bicycling. One of the best benefits of recumbent bikes is that they’re more forgiving on the joints and the spine than hitting the treadmill or even working out on an upright stationary bike.
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Here, all the benefits of recumbent bikes, which offer a more relaxed riding position.
Recumbent Bike Benefits for Cyclists
“My patients who use the recumbent bike often have a back issue—stenosis, for example, or degenerative disc disease—where they can’t tolerate the upright riding position, or it’s harder for them to get on and off a standard bicycle,” Schoenfeldt says.“The larger seat also tends to be more comfortable for sitting and balancing, particularly for the elderly.”
Whether you’re using this machine for fitness at home or at the gym, or for rehabilitation at physical therapy, one benefit of the recumbent bike’s partially reclined position is a reprieve from the forward-leaning posture of regular bike riding. As a result, you’ll still be working your legs (and your glutes), but this position helps to avoid straining your back. For those suffering from joint inflammation or any type of injury, this can mean a longer workout with less pain.
A regular stationary bike, which has the rider in an upright position and allows them to stand on the pedals during “climbs,” is what Schoenfeldt refers to as modified weight-bearing exercise; the reclining position of a recumbent takes that aspect out completely—which is a perk for riders looking to avoid extra pressure on their back and joints.
Likewise, recumbent bikes are a good option on days when cyclists need a low-intensity endurance workout.
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A Recumbent Bike Workout
If you’re not rehabbing an injury or trying to take it easy on your joints, is a recumbent bike a viable way of getting an effective workout? Schoenfeldt says it is, and recommends it for his athletes.
“The most common workout that I will give someone using a recumbent bike for their general fitness cardio workout is an interval program,” he explains.
A standard recumbent bike typically has 20 levels of intensity. Schoenfeldt suggests this program to get your heart rate up:
- Warm up for 5 minutes at level 7 to 8, pedal at 90 rpm
- 1-minute interval at level 15, pedal at 70-80 rpm
- 30-second recovery at level 1, pedal at 50 rpm
- 1-minute interval at level 15, pedal at 70-80 rpm
- 30-second recovery at level 1, pedal at 50 rpm
- Continue this sequence for 20 minutes
- Finish with 5 minutes of easy pedaling
Schoenfeldt says you can make this workout more challenging by increasing your interval times. For example, you can do five-minute intervals with one- or two-minute recovery times.
While you can gain many advantages from a recumbent bike ride, keep in mind that at least one small 2021 study of 18 individuals, found that heart rate, VO2 max, and cycling efficiency were significantly higher on an upright bike, compared to a recumbent bike. So while it might not be the best choice if you’re looking for a super intense workout or training for a race, it’s still a good choice for those easing back into exercise or those looking for an active recovery workout.
“If you push hard enough and have enough resistance on there, you’ll get the cardio benefits,” says Schoenfeld. “I also know people who have outdoor recumbent bicycles that they take out on the road, and they get a good workout.”
Paige Triola is a freelance writer based in Boulder, Colorado, who covers a range of topics in the athletic and outdoor recreation sphere. She spends much of her time cruising the trails on foot or by bike, testing out the newest gear designed for playing outside. Paige has written articles and product roundups for a variety of publications including Runner’s World, Bicycling Magazine, Gear Junkie, and Trail Runner Magazine.
