If you’re riding to lose weight, you’ve probably heard the same message over and over: push harder. Go full gas on every climb. Finish each ride completely spent. It feels productive, but more sweat doesn’t automatically mean better results.
At VBike, we believe in low-heart-rate training because it works. Not just for performance, but for sustainable weight loss and long-term health. And for New Zealand cyclists riding year-round, it’s one of the smartest ways to train.
What is low-heart-rate training?
Low-heart-rate training means riding at an intensity where your heart rate stays in the lower zones, typically Zone 2. You’re breathing steadily, you can hold a conversation, and you finish rides feeling worked but not wrecked.
This isn’t “easy” riding with no purpose. It’s targeted aerobic training that trains your body to use fat as fuel, improves endurance, and builds a strong base without excessive fatigue.
Why it’s so effective for fat loss
When you ride hard all the time, your body relies heavily on carbohydrates for energy. That’s fine for short efforts, but it doesn’t teach your body to burn fat efficiently.
At lower heart rates, your body shifts toward fat oxidation. In simple terms, you burn a higher percentage of fat for fuel. Over time, this improves metabolic flexibility, meaning you get better at accessing fat stores both on and off the bike.
For cyclists aiming to lose weight, this matters more than how many calories your watch says you burned in a single ride. Consistency beats intensity every time.
You can train more often, with less stress
High-intensity riding is stressful. It demands more recovery, disrupts sleep, and often leads to skipped sessions when life gets busy. Many riders fall into the cycle of riding too hard, feeling exhausted, then missing days or weeks altogether.
Low-heart-rate training is repeatable. You can ride more frequently without burning out. More weekly riding time equals more energy expenditure across the week, which is what actually drives fat loss.
It supports hormones and appetite control
Constant high-intensity training can elevate stress hormones like cortisol. That can make fat loss harder and increase cravings, especially for sugary or high-carb foods.
Lower-intensity aerobic riding helps keep your nervous system balanced. Many riders notice improved appetite regulation, better sleep, and steadier energy levels. All of that supports weight loss without feeling like you’re constantly fighting your body.
Why we believe in it at VBike
We coach busy everyday cyclists, from beginners to athletes and many don't have enough time to spend for recovering. Low-heart-rate training allows our riders to train consistently, lose weight sustainably, and still enjoy riding.
If your goal is to lose weight, feel fitter, and ride better without burning out, low-heart-rate training isn’t a shortcut. It’s the foundation. And once you experience the results, it’s hard to believe you ever trained any other way.
