The amount of time spent cycling each day depends on the individual and their goals. Generally, 30 minutes of moderate intensity cycling is recommended for health benefits such as improved cardiovascular fitness, increased muscle strength and endurance, and better mental wellbeing. For those looking to lose weight or improve performance, longer sessions may be necessary. Ultimately, it•s important to find a balance between pushing yourself too hard and not challenging yourself enough in order to get the most out of your workouts.