Cycling provides a strong aerobic workout with much less stress on the knees than running. When it comes to bikes, there are many choices. Outdoors, there are dozens of different styles from sleek racing bikes to the bulky fat bikes with wide tires. Most outdoor bikes are uprights but there are also recumbent bikes. In the upright bikes, the rider sits perpendicular to the bike frame whereas in the recumbent, the rider a close to parallel to the bike frame. The choice between an upright and recumbent is primarily one of personal preference although recumbents are less stressful on the back and there is little danger of falling. For individuals with balance issues, a recumbent is probably a better choice. Upright bikes provide the upper body and the arms with a more strenuous workout than the recumbents.
Indoor bikes can also be upright or recumbent. The choice is more evenly divided than the outdoor bikes. Recumbent are generally more expensive and require more space.
Like running, the training measures for cycling are duration, time and tempo. The same training goals are also in place. The exerciser needs to attain some level of intensity and duration in order to achieve a positive training effect. The major difference is that in cycling you can also control the resistance by choosing higher or lower gears. So intensity is going to be determined by some combination of tempo and resistance. By increasing resistance, the exerciser can achieve a more intense workout in a shorter time. Personally, I enjoy longer rides on my outdoor bikes whereas I prefer shorter more intense workouts with my stationary bike.
Outdoor cycling poses other risks from drivers who don't want to share the road with bikes. In certain non-bike friendly cities, cyclists can almost feel like they have a target on their back.
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