Studies have shown that e-Bikes with a Bosch drive unit use about 11Wh per mile. This energy consumption translates to an average CO2 emissions amount of around 3.5g per mile. In comparison, a car emits about 240g of CO2 per passenger mile, and public transportation emits 80-176g of CO2 per passenger mile.
E-Bike Fitness: How to Turn Your Ride Into a Workout
Written by: Rémy Rossi | June 20, 2025 | Time to read 4 min
Electric bikes can push your limits and turn every ride into a legit workout you’ll actually love.
More about the Author: Remy Rossi
Rémy Rossi is a bike writer, mechanic, and educator who got his start in community-based bike shops and co-ops. With a decade in the industry, he still wrenches on bikes when he can and plays bike polo on a fixie.
Electric bikes can be your secret weapon to achieving your fitness goals and enjoying a more active lifestyle. And we can confidently chuck the idea that riding an e-Bike is “cheating” in the bin— studies show that e-Bikes still provide moderate to strenuous intensity workouts and encourage people to ride more often. Below are e-Bike fitness tips for turning your ride into a harder workout.
👋 Interested about Upway?
Upway is your go destination for buying and selling e-Bikes online. Explore a wide selection of e-Bikes, both new and like-new, at up to 60% off retail prices.
E-Bikes are training tools, not cheat codes
I’ve already debunked the myth that electric bikes aren’t good exercise, and the general perception of e-Bikes is changing as a whole as well. E-Bike riders know that there’s still plenty of work involved, and the motor’s pedal assistance doesn’t give them a “free” ride.
When it comes to training, the different assist levels of electric bikes are actually an advantage. You can toggle through the modes to adjust the assistance to suit your desired workout— you can hit certain goals related to heart rate, total mileage, or total elapsed time. This adjustability also makes riding a bike more accessible for everyone, encouraging people to hop on a bike and get active.
When it comes to training, the different assist levels of electric bikes are actually an advantage. You can toggle through the modes to adjust the assistance to suit your desired workout— you can hit certain goals related to heart rate, total mileage, or total elapsed time. This adjustability also makes riding a bike more accessible for everyone, encouraging people to hop on a bike and get active.
Working hard, just over a longer distance
Riding an electric bike won’t give you a free pass to avoid working hard. Instead, e-Bikes allow people to ride farther distances and for longer durations. This means you can explore new areas that were previously out of reach or attack those climbs that were a little too steep.
Often, workouts are less about the maximum effort you put in and more related to other metrics like time, distance, and average effort. Longer rides on an e-Bike can extend the workout, and there are other methods to ensure a successful training session— things like low-intensity steady state (LISS) and high-intensity interval training (HIIT).
Often, workouts are less about the maximum effort you put in and more related to other metrics like time, distance, and average effort. Longer rides on an e-Bike can extend the workout, and there are other methods to ensure a successful training session— things like low-intensity steady state (LISS) and high-intensity interval training (HIIT).
Ride in lower assist levels
The simplest way to create a harder workout for yourself is to use the lower levels of pedal assist. Level 1 or 2— or Eco mode— provides a small boost, so you’ll still need to use your own human power. Lower the assistance, and you’ll increase the relative intensity of your workout. This habit will also extend the range of your electric bike. For example, Class 1 e-Bikes only assist up to 20 mph, compared to Class 2 models with a throttle and faster Class 3 e-Bikes.
You can do resistance training
The heavier weight of electric bikes compared to non-motorized bicycles can actually be a benefit to your workout. If you’re really trying to bump up the difficulty, you can turn off the pedal assist and ride the bike like normal. You’ll be pulling the added weight of the battery and motor. There will be slight resistance within the electric motor, but that’s a much smaller factor than it was years ago when the technology was still developing.
View the added heft of electric bikes— though there are plenty of lightweight e-Bikes— as a potential training tool instead of a drag on your two-wheeled workout!
View the added heft of electric bikes— though there are plenty of lightweight e-Bikes— as a potential training tool instead of a drag on your two-wheeled workout!
A more enjoyable workout
If you’re going to work out, you might as well have the best time possible while doing it. A 2022 study found that electric bikes provided moderate-intensity physical activity, all while participants reported less difficulty and more enjoyment. The participants were more likely to integrate e-Biking into other daily routines because of how much they enjoyed the experience compared to standard cycling.
Another 2021 study showed that while workout metrics like heart rate and oxygen uptake were lower when riding an e-Bike, they were still at or near the moderate intensity level. The main difference is that the perceived exertion and difficulty were lower on the e-Bike compared to riding a traditional bike.
Start e-Biking, and you’ll ride more
There are positive spillover effects from riding an electric bike. Studies show that you’re likely to ride more often and get more exercise minutes per week compared to sticking with a standard bike. This is due, in part, to the increased accessibility and lower perceived difficulty. Simply put, people just really like riding an e-Bike.
Perhaps you’ll start commuting by e-Bike more often or swap car trips for a ride on your electric bike. Consistency is key for achieving fitness goals, and weaving more cycling into your routine makes for a more active lifestyle beyond dedicated training sessions.
Frequently Asked Questions
How much power does an electric bike use?
Are helmets required when riding an e-Bike?
Helmets are always a good idea when riding any type of bike, and some states require them. Pennsylvania, Massachusetts, and Oregon are some of the states that require wearing a helmet when riding an e-Bike, though most states don’t have a legal requirement.
Are electric bikes safe?
Yes, e-Bikes are safe to ride, and they continue to get even safer due to better battery technology and safety certifications. Riders should keep in mind, however, the additional weight and higher speeds of electric bikes. Upway recommends against purchasing low-quality e-Bikes or used models that haven’t been inspected by a professional.
Key Takeways
- Adjustable assist levels let you control workout intensity, making it easy to train at your pace— whether you're aiming for a HIIT session or a steady-state burn.
- E-Bikes help you ride longer and more often, increasing total exercise time while expanding your range and confidence.
- The joy factor is real: E-Bikes make workouts more enjoyable and accessible, encouraging consistent movement and active habits.
