If you've ever stood in a gym doorway deciding whether to mount a bike or climb onto the treadmill, the answer you'll hear from scientists is, drumroll please: it depends. Anti-climatic we know. Both cycling and treadmill exercise are powerful tools for fitness, but they differ in how they train the body, their risk profiles, and the outcomes you can expect. Below is a research-driven breakdown to help decide which is better for your goal.
The basics: energy use and cardiorespiratory fitness
When effort is matched, both cycling and treadmill work raise heart rate and burn calories — but treadmill (walking/running) typically produces higher peak oxygen uptake (VO₂peak) and greater overall oxygen consumption in many populations. In other words, at maximal or near-maximal effort treadmill testing often shows higher cardiorespiratory values than cycling, especially when weight-bearing and larger muscle groups are engaged. This matters if the primary goal is improving maximal aerobic capacity.
That said, when exercise programs are matched for energy expenditure (isoenergetic), cycling and running can yield similar improvements in body composition and cardiovascular markers — so how you program the workout (intensity, duration, interval vs steady-state) is crucial. A recent isoenergetic HIIT trial showed both cycling and running HIIT improved body composition in men with overweight/obesity, with some differences in abdominal fat loss that need more research.
Joint load, injury risk and rehabilitation
One of the clearest differences: impact. Cycling is low-impact and non-weight-bearing, so it puts far less compressive load through knees, hips and ankles compared with treadmill running. That makes cycling a preferred option for people with knee osteoarthritis, recent joint injury, or those starting exercise after long inactivity. Meta-analyses and trials report that stationary cycling relieves pain and improves function in knee osteoarthritis patients.
Running and treadmill walking are weight-bearing and confer bone-loading benefits (useful for bone health), but they also carry higher rates of overuse injury (knees, Achilles, IT band). For people with healthy joints who tolerate impact, treadmill running can strengthen bone and provide efficient cardiorespiratory stimulus; for people with joint pain or high body mass, cycling is often safer and more tolerable.
Cardiometabolic and long-term health outcomes
Epidemiological evidence links regular cycling (including commuter cycling) with favourable cardiovascular risk-factor profiles and reduced cardiovascular disease incidence. Systematic reviews and meta-analyses suggest cycling is associated with lower CVD risk and improvements in lipids, blood pressure and body composition, especially when used regularly for transport or consistent exercise. At population level, any consistent aerobic activity (walking, running, cycling) lowers all-cause and cardiovascular mortality.
Muscle groups, strength and functional carryover
Treadmill running recruits a broader range of muscles (calves, hamstrings, glutes, core) in a weight-bearing context, which transfers well to everyday tasks and sports that require running or jumping. Cycling predominantly targets quadriceps, glutes and hamstrings and is excellent for lower-body muscular endurance. For runners aiming to improve running times, treadmill training shows specificity benefits; conversely, cyclists will get better cycling performance from cycling. Cross-training combines the advantages of both.
Practicalities: adherence, accessibility and safety
Which exercise you'll stick with matters more than marginal physiological differences. Many people find cycling especially indoor group “spin” classes or scenic outdoor rides more enjoyable and easier to sustain long-term. For city commuters, bike-commuting turns travel time into exercise with cardiovascular and environmental benefits. Treadmills are versatile (walking, jogging, intervals, incline work) and easy to use when weather or safety is a concern.
Safety-wise, cycling outdoors adds traffic and fall risk; indoor/stationary cycling removes that but still needs correct bike fit to prevent knee pain. Treadmill running carries fewer external hazards but higher impact forces, choose good shoes and start gradually.
So, which one is better?
Short answer: neither is universally better. Choose based on your goals and constraints:
- If your priority is maximal aerobic capacity, bone health, or sport-specific running performance → treadmill/running has an edge.
- If your priority is low-impact training, joint rehab, or safe entry to exercise → cycling is preferable.
- If your priority is weight loss or body-composition change, both can be highly effective when energy expenditure and programme design are matched; HIIT on either modality produces meaningful results.
For long-term health (cardiovascular risk reduction), regular adherence matters more than the modality; cycling and treadmill both contribute to lower CVD risk when performed consistently.
Practical recommendation for readers
- Pick the mode you'll actually do three-plus times a week.
- If joint pain is an issue, start with stationary cycling or low-impact treadmill walking, and build intensity gradually.
- Mix modes: alternate cycling and treadmill, and include some resistance training for balanced muscle and bone health.
- When time is short, short-duration HIIT sessions (on either bike or treadmill) can be efficient for cardiorespiratory and body-composition gains.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
References
Comparison of VO₂ Peak during Treadmill and Cycle Ergometry in Severely Overweight Youth. NCBI, 2014.
Differences between Treadmill and Cycle Ergometer: VO₂ and physiological responses. NCBI / Journal article review, 2022.
Effects of a Cycling versus Running HIIT Program on Fat Mass Loss in Men with Overweight/Obesity. American College of Sports Medicine, 2024.
Stationary cycling exercise for knee osteoarthritis: systematic review/meta-analysis. NCBI, 2020.
PubMed
Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints? NCBI, 2018.
