Exceeding "One Hour's Worth" in Just 15 Minutes? Why Bicycles Are Exceptionally Efficient: Four Times More Than Walking! Unveiling the Secret

Introduction: Why is it easier to travel further by "pedaling" even though the distance is the same?

From the front door to a workplace 5km away—about an hour on foot, 15 minutes by bicycle. Many people intuitively feel that "cycling is easier." This "feeling" is backed by science.Bicycles are at least four times more energy-efficient than walking and eight times more than running, according to a conclusion published on November 3, 2025, in the UK The Independent, a reprint of a contribution by Australian biomechanist Professor Anthony Blazevich.The Independent

Three Reasons Why Bicycles are the "Kings of Efficiency"

1) Reducing Unnecessary Limb Movement
Walking and running involve lifting heavy legs against gravity with each step, which is costly. In contrast, pedaling involves the hip, knee, and ankle repeating small circular motions, minimizing the inertia loss associated with reciprocating motion.The Independent

2) From "Impact" to "Kiss"—Minimizing Energy Loss from Rolling Contact
In walking and running, small collisions occur with each landing, with the impact dissipating as sound, heat, and internal body vibrations. Bicycle tires "kiss" the road surface as they roll, minimizing collision losses and "landing brakes." The force transmitted from the pedals to the ground more smoothly converts into forward motion.The Independent

3) Gears Maintain Muscles in the "Optimal Rotation Range"
Muscles become weaker and less efficient the faster they contract (force-velocity relationship). By shifting gears, you can maintain an efficient power band without unnecessarily increasing muscle contraction speed as velocity increases. This allows you to travel faster and further with the same energy.efficient power band.The Independent

Other media like NDTV also introduce the guideline of "four times more efficient than walking and eight times more than running" based on these three points.www.ndtv.com

However, it's not always a win: Reversals on slopes and terrain conditions

The professor also notes an important caveat.On steep climbs over a 15% gradient, walking, which pushes straight up, is more advantageous than pedaling, which struggles to generate large forces in circular motion. Conversely, steep descents over 10% increase impact and energy load on joints with each step when walking, but bicycles can proceed with almost no energy due to reduced rolling resistance—conditions can reverse the advantages.The Independent

Social Media Reactions: Praise, Realistic Critiques, and a Look at Urban Design

The topic quickly spread to social media. Here are some representative points:

• "Visualizing Efficiency Boosts Commuting Decisions"
  Headlines like "Four times more efficient than walking" and "Arrive in 15 minutes" spread on X and blogs. Voices emphasizing incorporating high efficiency into everyday decision-making stood out (posts reporting The Independent's publication and reprints, summary articles, etc.).The Independent

• "Consider 'Real Conditions' like Slopes, Surfaces, and Traffic"
  On Reddit, there were numerous practical observations, such as gradients around 10% being turning points, and unpaved, uneven, or crowded sidewalks favoring walking.Reddit

• "Efficiency Doesn't Always Mean Good; Safety and Infrastructure Come First"
  Even if it's "fast and easy," discussions emerged about addressing urban design challenges first, such as road safety, parking space, and handling in rainy weather. In climate and traffic threads, voices called for considering embodied energy required for manufacturing and maintenance.Reddit

• "Intensity Design is Important for Exercise"
  In response to questions like "Is walking better for weight loss?" or "Which is better for cardio?", discussions were organized around "designing intensity (heart rate) and duration" and "power walking can sometimes be more demanding than 'leisure cycling'."Reddit

Furthermore, in a podcast featuring the professor himself, the biomechanics of "why pedaling is easy" were explained in simple terms, aiding understanding.JOY Media

Implementation in Daily Life: Small Changes You Can Make Today

• Distance x Terrain for "Selective Use": Use bicycles for 2-6 km on flat to gently undulating terrain, and primarily walk on long uphill routes (around 15% grade) or back slopes.The Independent

• Gears as Muscle Transmissions: Keep the cadence (rotation speed) high with "light gears spinning freely" as the basic principle. Straining is a sign of inefficiency.The Independent

• Downhill Can Be "Dangerous for Walking": Descents over 10% increase the load and energy loss on knees and hip joints. Bicycles are much easier if the environment is safe.The Independent

• For Exercise, Design by "Time x Heart Rate": Bicycles are highly efficient, making it easier to continue **"enjoyably and for longer."** For fat burning or endurance, aim for 30 minutes or more at a conversational intensity. The sustainability of "leisure cycling" is often supported on social media.Reddit

Significance for Cities and Society

High efficiency suggests the possibility of achieving the same health benefits in less time and with less fatigue. When commuting, school runs, and shopping naturally overlap with "exercise," public benefits such as reduced medical costs, lower greenhouse gas emissions, and reduced road occupancy can be expected. Therefore, the discussions on social media often lead to safe and continuous bicycle networks, parking and shower facilities, and driving manners and legal regulations. The science of efficiency can become a "common language" that supports urban design discussions.

Conclusion: The "King" is a Realist

Bicycles are the kings of energy efficiency, being four times more efficient than walking and eight times more than running—however, their value is maximized when combined with the "realities" of terrain, surfaces, and safety. Pedals are a minimum energy strategy for simultaneously optimizing the body, city, and time.The Independent

References and Sources

• The Independent: "The exercise at least four times more efficient than walking" (Published November 3, 2025 / Reprint from The Conversation). Core data and biomechanical explanations regarding efficiency and gradients referenced in the text.The Independent

• Summary by inkl (Summary of the same article).inkl

• Reprint by NDTV (Explanation with the same theme).www.ndtv.com

• Reddit Discussions (Conditions for gradients and efficiency, actual intensity of walking and cycling, etc.).Reddit

• Professor Blazevich's Podcast Explanation (Background of efficiency).JOY Media