But compared to road cycling, a challenging gravel ride will require much more work. “Gravel riding tends to be punchier than most road rides,” meaning plentiful short, steep hills, explained Kyle McFarland, a cycling coach with White Pine Athletics. On steeper terrain, you may spend more time above what experts call your threshold, which is any pace that you cannot hold for more than 60 minutes.
“The increased heart rate, ventilation and oxygen consumption, which occur with such an effort, will elicit spectacular gains in cardiovascular and muscular endurance,” Dr. Carmichael said. Even if you’re cruising on flat terrain, the vibration of rough roads significantly increases your oxygen consumption and heart rate, according to a 2021 study.
You’ll get some strength work in, too.
Most people think of cycling as a lower-body workout, but after a gravel ride, you’ll often find yourself sore in your triceps, biceps, core and back. The vibration of the road is one factor, but it’s also how you position your body on a gravel bike.
“On certain types of rides, we might see more upper body work,” Dr. Carmichael explained. On steep climbs, your upper body works to maneuver and balance the bike. On long bumpy descents, you’ll engage your arms to stay balanced, using the muscles without shortening or lengthening them. (Imagine plank pose instead of a sit up.)
“When I started riding gravel, it was an awakening,” Ms. Bailey said. “My whole body is engaged, and I’m using my core and back much more than you would think.” On descents, she often stands up, hovering above her seat to brace for technical spots or washboarding (the ripple-like surface that forms in dry dirt from car tires). In this position, you’ll feel the burn as your glutes and core kick into gear.