Ask any doctor, and they’ll tell you that regular exercise, along with a balanced diet, is key to a happy, healthy lifestyle. Then, ask any mountain biker, and they’ll tell you that no form of exercise is quite as exciting or adrenaline-inducing as some fast-paced laps on the local trails. But where do eMTBs fit into that fitness equation? And can you still get the best mountain bike workout, even with electric assistance? The answer is a powerful yes. Read on to find out why.
Like bikes, our bodies are made to move. And, like bikes, they require a certain amount of maintenance to stay in shape: neglect them too long, and parts might start to break down. Regular movement improves mood, builds muscles and bone strength, fights chronic conditions like heart disease and high blood pressure, helps control weight, and adds to improved energy and sleep. Like it or not, exercise is an essential part of a healthy lifestyle.
Luckily for cyclists, working out is much more than a mundane, obligatory task. It's a thrilling way to explore the world around us. That’s especially true for mountain bikers, where each turn can lead to an exciting, unexpected adventure. But is electric mountain biking actually a good workout? Absolutely!
In eMTB, you’ll also be:
That holds true whether you’re rolling with the flow under your own power or getting a boost up the steepest trail sections on a lightweight eMTB. In fact, the level of control over the amount of assistance provided by modern eMTB systems—such as that of the DJI Avinox found in all Amflow models—means riders can more effectively plan a targeted exercise approach, regardless of the difficulty level of the trails they have direct access to.
Looking for a day of Zone 2 training? Select the assistance level necessary to maintain Zone 2 effort on the particular trail you choose to ride. Need to stretch your legs on a recovery spin? Let the powerful 600 or 800Wh motor do more of the work that day. Want to test your fitness limits? Switch to standby mode and pedal unassisted. Given the lightweight design of an eMTB like the Amflow PL, riders are still plenty nimble to navigate technical trails as they would on a non-electrified ride.
According to the leading health experts at the US-based Mayo Clinic, individuals should aim for a minimum of 150 minutes of moderate aerobic exercise per week—with 300 or more minutes being an ideal target. Add to that their recommendations on twice-weekly strength training, too.
Fortunately, mountain biking is one of those rare forms of exercise that offers aerobic and strength-training benefits—not to mention fun. But of course, making time to get out and move requires one important thing: motivation. Even the most dedicated cyclists can think of times when finding the energy to head outdoors has been too great an obstacle to overcome.
This is where the e-bike excels. Equipped with the power of a pedal-assisted e-mountain bike, that steep hill holding you back from rolling out is no longer a hurdle. Let your bike do the heavy lifting till you find more energy to exercise. After all, any movement is beneficial, but it’s often that first pedal stroke that can be the biggest challenge to overcome.
| Day | Time | Ride | Target |
|---|---|---|---|
| Monday | 60 minutes | Weekday warm-up | Hold a steady effort for at least one hour. Target primarily Zone 2 effort levels as a way to warm up to the week. |
| Tuesday | 45 minutes | Hill climbs | To build strength in your lungs and legs, aim for repeated, hard efforts with 2 minutes “active rest” intervals in between. |
| Wednesday | 45 minutes | Recovery ride | Let your Amflow assist you as you take it easy, loosening tired muscles through movement—and enjoying the scenery. |
| Thursday | 60 minutes | Mid-week roll | After a day of active recovery, your legs should be ready to roll. Find a new trail or ride with a group of friends for at least an hour. |
| Friday | 45 minutes | Recovery ride | Prepare for some longer weekend adventures with another day of active recovery. |
| Saturday | 120 minutes | Steady exploration | After all the hard work of the week, now comes the reward. Get out, enjoy the ride, and explore further. Try to keep efforts steady and focus on going far rather than going fast. |
| Sunday | 0 minutes | Rest day | Take it easy—or go for an optional recovery ride, if you’re still itching for more saddle time. |
Of course, mountain biking isn’t only a great way to improve your physical well-being. Escaping to nature, pursuing your passions—and finding others to share the trails with—is also a path towards better mental health. A recent compilation of research by the National Institute for Health reported a growing link between outdoor sports like mountain biking and positive mental health outcomes.
Humans are social creatures, and spending time in the company of others with shared interests—such as a passion for exploring nature on narrow singletrack—can be a great way to build connections. The benefit of doing so with an eMTB is that riding crews can be formed regardless of physical or fitness limitations. Simply dial up the assistance level to match the pace of your fellow riders until you feel comfortable keeping up on your own.
Despite the many physical and mental health benefits of eMTB training, some might still claim that electrified mountain biking is cheating. But it may be the other way around. Skipping out on a beautiful, new trail because it’s simply “too tough” is cheating yourself out of an unforgettable riding experience. Staying home on a warm spring day because you’re just “too tired” is cheating yourself out of the opportunity to exercise. Feeling stressed before a group ride because the others might be “too fast” is cheating yourself out of peace of mind.
So rather than cheating yourself out of the joys of trail exploration and the benefits of regular, enjoyable exercise, instead embrace the balanced, intuitive assistance offered by modern eMTBs, with the best systems being those built to complement your strengths, overcome any weaknesses, and most importantly of all, to get you moving more. Exercise is important, after all—even if we all might need a bit of a boost to keep us rolling from time to time.
Looking for your own energetic exercise partner? Check out the Amflow PL Carbon and PL Carbon Pro.
The Amflow PL electric mountain bike offers 850 watts of power in an ultra-light sub-20kg build. With an unrivaled combination of power, range, and weight, it delivers the ultimate ride.
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