Let me guess—you love cycling, but you’re not a fanatic. You have a demanding job, but you want to improve your health through cycling. You enjoy the wind and the sense of freedom, and you relish the scenery along the way. However, you don’t see the need to wake up at 4:30 AM for a 200-kilometer ride. You often can’t keep up with the cycling club members, and you don’t think higher average speeds, power outputs, or cadence on your bike computer are your ultimate goals. You wear a helmet and cycling shorts during your rides, but you live in the city and find the frequent traffic lights make clipless shoes unnecessary. The tight-fitting cycling gear draws too much attention from passersby, making you uncomfortable. You don’t aspire to be a professional cyclist; you just want to breathe some fresh air after a long day of work. Believe me, you’re not alone.

You don’t need to force yourself to join a cycling club. What you need is the widely recognized “Daily 20-Kilometer Cycling Plan.” Most people who follow this plan live in cities and have swapped their road bikes for lighter folding bikes. Overall, it doesn’t matter whether you’re using a road bike, folding bike, or mountain bike; what you need is simply a helmet.

What is the “Daily 20-Kilometer Cycling Plan”?

Clearly, from the name of this plan, it involves cycling 20 kilometers a day, which doesn’t take up too much of your time. Moreover, the “Daily 20-Kilometer Cycling Plan” requires you to keep your heart rate between 130-150 bpm. SUMLON recommends that you avoid taking breaks during this 20-kilometer ride unless you encounter a traffic light. This plan takes about 40-60 minutes, burning around 500 calories. You don’t need to focus on your cadence, power, or average speed. If you find you can’t complete the “Daily 20-Kilometer Cycling Plan” within an hour, all you need to do is stick with the plan, and you’ll see progress in a short time, successfully completing it within an hour.

What will the “Daily 20-Kilometer Cycling Plan” bring you?

Sticking to the “Daily 20-Kilometer Cycling Plan” long-term can keep your body metrics within normal ranges, including blood pressure, blood sugar, and cholesterol. It’s not overly difficult, and you can do it alone. It’s undoubtedly a great aerobic exercise that can help you sculpt a better physique. A 20-kilometer ride releases enough endorphins, which can help improve your mood physiologically and even alleviate the psychological fatigue from a busy day at work. A 20-kilometer ride is not a trivial exercise; it consumes enough energy to help you sleep better when you get home. It helps you establish good exercise and lifestyle habits. Regular routines are hard to establish and cannot be bought with money.

The hardest part of cycling is not learning various parameters but persisting. SUMLON hopes you all have fun.

By the way, SUMLON has been manufacturing bicycle parts for over 15 years. Contact us if you are looking for a bike parts factory or a one-stop wholesaler. Peace。