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How long do non-professionals usually exercise by cycling? How to master the speed? How many kilometers did you ride? In order to achieve the purpose of exercise.
I suggest you start from half an hour, and if you think you can, you can upgrade to one or two hours. To tell the truth, three hours is moderate in intensity.
Don't be too strong at first. Ride for half an hour, 18 km to 20 km/h, then speed up to 23 to 25 km/h, and finally to 30 km/h. When you think 30 can bear it, you can start to add time.