I am Sam wrote:
Up to about 3 hrs riding, you need approximately twice the time or 4 times the distance in cycling as in running to get the same training effect...even your Garmin knows this fact.
For me a rule of thumb is to use a 30km ride as an 'alternative' to 8km run.
The effect diminishes over increasing time. So a 30km run, say in 2:15 for a particular runner will require more than a 130km in say 4:30
Not even remotely close, bro. The truth is that it is too easy to go easy on the bike. For example, I might warm up for 30 minutes on the bike. If I look at my heart rate, I may hit 50%-60% of my max. That is WAYYYYY easier than I ever warm up while running. On my runs, I may warm up 15 minutes, but my heart rate is 70%-75% max. So the running warm up is a greater stimulus to my body than the longer cycling warm up even though the cycling took longer.
Most cyclist who aren't really monitoring their efforts go WAYYYYYY too easy while riding. However, if you monitor your efforts, you can get a great workout on the bike. But you have to push. Hard. And that is difficult for most people.
Running: 15 min at 70%, 15 min at 90%, 15 min at 70%.
Cycling: 60 min at 50%, 15 min at 90%, 45 min at 50%.
Both of these are typical tempo workouts for me. Which one is a better stimulus? Which one is more difficult? Which one takes longer to complete?