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How Long Does It Take to Bike 7 Miles? Get the Facts Here!

Written by Gary Johnson / Fact checked by Henry Speciale

how long does it take to bike 7 miles

Biking 7 miles regularly is a good physical exercise. You can burn extra fat and develop your stamina in cycling. It is enough biking distance for beginners and professional bikers who want to check their skills routinely.

But, how long does it take to bike 7 miles? Biking a mile at an average pace on a flat road will only take about 4 minutes. If you are traversing a 7-mile goal, it will take you around 30 minutes.

Nevertheless, this heavily depends on your skill level, terrain, and the bike you are using.

To understand the answer to this question better, here are the things you need to know about cycling a 7-mile distance.

Is Biking 7 Miles a Day Good


Cycling can be a normal activity that helps you be physically fit and healthy. It keeps your stamina and energy boosted. Everyday biking is an excellent form of exercise if you want to lose weight or maintain your physical stature. It has been proven to prevent weight gain for most people. The 7 mile bike ride calories burn is ideal. Hence, 7 mile cycle a day is highly recommended for those who want to always be in shape. It also helps fight depression.

  • Good for your heart

Biking is a form of cardiovascular activity. Every time you push the pedal, it makes your heart healthier and stronger. More than that, your skeletal muscle becomes more insulin-sensitive, allowing you to control your blood sugar level better.

7 miles or longer biking distances prevent you from having coronary heart disease. So, biking 7 miles is good when done regularly. The impact it has on your heart is very positive.

  • Good for your brain

Any form of exercise is good for your brain. Similar to high-intensity workouts, cycling is a powerful neuron-building stimulant. It can raise your heart rate and significantly increase the production of nitric oxide and neurotrophins.

These two promote stem cell division and brain cell formation, which equips your brain with shaper memory, stronger concentration, and flooding thinking. It also prevents brain-related diseases like Alzheimer’s.

  • Good for your sleep

Sleep is a very important aspect of daily life that keeps you rejuvenated and rested. When you sleep adequately, your brain heals and regulates your hormone levels. It is excellent for your mood and improves your immunity.

Aerobic exercises like cycling help you get quality sleep. When you cycle 7 miles for 20-30 minutes, you can fall asleep faster at the end of the day. Those who are having a hard time getting sleep may find cycling beneficial.

  • Good for your spirit

Miles of smiles, they say. The more physically inclined you are, the happier you will be. Since cycling is a form of exercise, it can help you more energize and eventually lift your spirits. Even cycling for as short as 10 minutes will help you feel more relaxed, and your mood will significantly improve. This is because cycling has a de-stressing effect and slows down the build-up of a stress hormone called cortisol.

Is Biking 7 Miles a Lot to Bike


Biking 7 miles can be a lot to bike for some people. Depending on what type of biker you are or your skill level, biking 7 miles can be easy or overwhelming. A young average cyclist riding on flat terrain can complete 7 miles in 30 minutes.

1. 7-miles for starters can be a huge endeavor

If you are just starting out with biking and want to reach 7 miles, a 30-minute 7 mile bike ride time is difficult to hit. It will take you 10 to 15 minutes longer to finish your 7–mile milestone. You also have to consider your age, physical condition, terrain, and type of bike.

For starters, initial miles are the hardest to hit. You need to pump up your stamina to be able to reach your first cycling milestone. 7 miles can be overwhelming, so you need to undergo proper training and start a shorter distance.

For the 7 miles goal, it is important to take a rest at every 3 miles of your journey. Then, keep yourself hydrated and energized by eating some snacks or healthy bars. In this way, you will not be overwhelmed with the travel distance.

When you do this regularly, it will become easier for you to achieve a 7-mile ride in 30 minutes. You can increase your speed gradually, and reach the goal less than the average time.

2. Average cyclists can find 7-miles a doable goal to hit

For the average cyclist who has the basic foundation of cycling, 7-miles is a doable goal to hit. You can finish it at an average pace of 30 minutes provided that you are using a regular road bike and traversing a flat terrain. If you are using an electric bike that increases your speed without increasing your effort, you can complete 7-miles in less than 30 minutes.

3. Seasoned cyclists can beat 7-miles in no time

If you are a professional biker and have ample experience in cycling, a 7-mile cycling goal is not a challenge. You can finish this distance goal in less than 30 minutes.

For a seasoned cyclist with a good foundation of physical strength, seven miles is short and not enough to establish endurance and stamina. It is unchallenging to take this route because they can easily hit the finish line in no time.

Professional bikers modify this cycling goal and take the 7-miles ride in extremely challenging terrain. They would take a rocky road with enough steepness or slope. Sometimes, they take it to a higher level and ride while raining. With these stimuli, the best bikers may still be able to reach 7 miles in 30 minutes.


The answer to, “How long does it take to bike 7 miles?” greatly depends on your skill level. It should only take you around 30 minutes if you have the basic cycling skills and are using a regular road bike on a flat terrain. However, the duration varies from amateur cyclists to seasoned ones. 7 miles can be overwhelming for beginners, but can be extremely unchallenging for professionals.

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