First of all, if you ride a spinning bike at home, I suggest you adjust the resistance slightly. If the high-end speed display is better, it will help you keep the speed. It's certainly better to have a heart rate meter to monitor. It is very important to keep the fat burning heart rate at all times. If you are a beginner, it is suggested that the speed should be 15-20km/h, and the time should be mastered by yourself. It is important to keep and increase it. If you have a foundation, 25km/h is the bottom line, and it is best to spend more than an hour. Of course, hydrating at home and watching a movie will help to distract attention. Theoretically, it can last longer.
If it's a mountain bike or a road bike, congratulations. You can do all the things I said above outdoors. Remember to bring your heart rate belt. If you exercise vigorously, you have to put up with some boredom and loneliness. After all, it is not as convenient as home. If you do it occasionally, try to choose a place with better scenery, and make a tour with three or five friends.