A True Total-body Workout
Footbiking is a great way to crosstrain because it works the muscle groups used in cycling and running simultaneously, giving you maximum benefit.
- The stationary leg utilizes the glutes and quads as well as the hamstrings and calves secondarily.
- The kicking leg primarily uses the quads, hamstrings, calves, and anterior tibialis (front of the lower leg, just lateral to the shin) as well as the intrinsic muscles of the feet. And as you switch legs thought your workout, the muscles of both legs are worked to their fullest extent.
- Other stabilizing muscles of the knee, hip, trunk and lower back are also recruited on the standing side of the body.
- Core muscles are activated during kicking. These muscles are activated throughout the workout to help keep the Footbike stabile and upright.
- The upper body also gets a workout. Muscles like the lats, shoulders, upper traps and forearm, and hand muscles are all utilized throughout every phase of exercising on the Footbike.
Kicking on a Footbike is excellent exercise, will burn more calories than biking or walking alone, and will work more muscles groups than simply running or cycling.
Burn More Calories
Caloric expenditure from footbiking is comparable to running and cycling. However, kicking is safer, with fewer injuries than running, and more comfortable than being in the saddle of a bike for long periods.
Footbiking is a great way to get out, raise your heart rate, and burn some calories at the same time. Compare the exercises below for maximum calorie burning potential. (All values represent exercise over a one hour period.)
Cycling
| Weight (lbs) |
10-12 mph | 12-14 mph | 14-16 mph | 16-19 mph |
| 130 | 354 | 472 | 590 | 708 |
| 155 | 422 | 563 | 704 | 844 |
| 180 | 490 | 654 | 817 | 981 |
| 205 | 558 | 745 | 931 | 1117 |
Walking
| Weight (lbs.) |
2.5 mph | 3.0 mph | 3.5 mph | 4.0 mph | 4.5 mph |
| 130 | 177 | 195 | 224 | 295 | 372 |
| 155 | 211 | 232 | 267 | 352 | 443 |
| 180 | 245 | 270 | 311 | 409 | 515 |
| 205 | 279 | 307 | 354 | 465 | 586 |
Running
| Weight (lbs.) |
12:00 mile | 10:00 mile | 9:00 mile | 8:00 mile | 7:00 mile |
| 130 | 472 | 590 | 649 | 738 | 826 |
| 155 | 563 | 704 | 774 | 880 | 985 |
| 180 | 654 | 817 | 899 | 1022 | 1144 |
| 205 | 745 | 931 | 1024 | 1163 | 1303 |
Footbike
| Weight (lbs.) |
8 mph | 10 mph | 11 mph | 12 mph | 13 mph | 14 mph |
| 130 | 452 | 565 | 622 | 678 | 735 | 791 |
| 155 | 508 | 635 | 699 | 762 | 826 | 889 |
| 180 | 576 | 720 | 792 | 864 | 936 | 1008 |
| 205 | 634 | 793 | 872 | 951 | 1031 | 1110 |
More Info
For more information on the crosstraining benefits of footbiking, check out the resources below.