Fit for the new year: How to get the year off to a good start with a leased bike

With the new year upon us, it's time to focus on health and fitness. A great way to make good resolutions and achieve this is to integrate cycling into your daily routine. Cycling is not only an environmentally friendly means of transportation, but also an effective way to improve your physical fitness and lead an active life. In this article, we will give you valuable tips on how to make cycling an integral part of a healthy lifestyle.

The most important information at a glance

Resolutions need to be suitable for everyday use: a cycling routine is created through repetition, not motivation alone.
A leased bike lowers the barrier to entry: if the bike is always available and present, exercise becomes easier and more predictable.
Commuting acts as “incidental training”: the journey to work and short trips provide regular activity without any additional effort.
Start small, become stable: Two fixed cycling days per week are enough to start with – increase step by step.
E-bike included: Even with a motor, regularity counts, because the intensity can be controlled via speed, cadence, and distance.
A concrete plan beats good intentions: A 4-week program makes progress measurable and keeps the routine alive.

More exercise, less stress, being more mindful when out and about.

New Year's resolutions like these sound like a good plan at first – and yet, for many people, their motivation fizzles out after a few weeks. Not because they lack the will to start the new year in good shape. Instead, it is often because their everyday lives lack the right framework to turn a resolution into a routine.

two people with bikes taking a rest in the forest

New Year's resolutions

Implement with a leased bike

This is precisely where leasing a bike comes into its own: it is already part of everyday life, is always ready to go, and suddenly makes exercise easy. Instead of having to organize extra sports appointments, you can be active on the side—on your way to work, while shopping, or running short errands. And yes, e-bikes count too. The key is not how hard or intensely you ride, but that you get moving regularly and “stick with it.” Below, we have compiled seven tips to make starting the year on your bike especially easy.

7 tips

1. Use your leased bike in everyday life

Cycling is not only a leisure activity, but can also be easily integrated into everyday life. Use your bike as an environmentally friendly means of transport for short distances. Whether you're going to work, shopping, or running errands, cycling allows you to incorporate exercise into your daily routine without having to spend extra time on fitness activities.

2. Choose the right route for your fitness level

Whether you are a beginner or an experienced cyclist, it is important to choose a route that suits your fitness level. Beginners should start with flat routes to improve their endurance. Experienced cyclists, on the other hand, can look for more challenging routes with inclines and descents. A varied route is not only fun, but also challenges different muscle groups and increases overall fitness.

3. Incorporate effective workouts

Cycling can be more than just leisurely pedaling. Incorporate effective workouts to achieve your fitness goals. Interval training, which alternates short periods of intense effort with recovery periods, can increase your endurance and calorie consumption. Riding uphill or sprinting on flat stretches are also great ways to strengthen your muscles and improve your fitness.

Tip: Ensure you have the correct equipment and safety measures in place.

Before you hop on your bike, it's important to wear the right gear. A well-fitting helmet is essential to protect your head from injury. Also, make sure you wear comfortable clothing and sturdy shoes. Regular maintenance of your bike not only ensures a smooth ride, but also your safety.

4. The importance of regularity

Regularity is crucial for achieving long-term health benefits. Set realistic goals and gradually incorporate cycling into your routine. Setting a fixed time of day or week can help you maintain consistency. It is important to listen to your body and allow it sufficient rest to avoid overexertion and injury.

5. Start small – and make it easy for yourself

Especially at the beginning, it's not the longest tour that wins, but the one that actually takes place. It's better to plan two short rides per week than one long ride that ends up being canceled. Mini-goals (“20 minutes of riding is enough”) and a simple plan for days when you don't have much time are helpful: short distance, low speed, the main thing is to get moving.

6. Comfort and safety – making everyday life enjoyable

If riding feels uncomfortable or unsafe, you are less likely to stick with it. A few basics make all the difference: appropriate clothing (depending on the weather), well-functioning lights, reflective elements, and checking tire pressure and brakes. The less friction there is in everyday life, the more likely your resolution will become a regular cycling routine.

7. Track progress simply – and reward regularity

You don't need high-end data to stay motivated. A simple tally sheet (“How often did I ride?”) or an app that counts rides is all you need. Set weekly goals (for example, three rides) and reward yourself not for speed or mileage, but for sticking with it—perhaps with a free evening, a good coffee after your ride, or a small purchase for your bike.

Simple 4-week plan for a cycling routine

Week 1: Getting started

Scope: Plan 2 trips (e.g., Tue/Thu)
Duration: 15–25 minutes per trip (or 3–6 km)
Pace: Relaxed, so that talking is still possible
Goal: Start a habit – don't “win the training”

Week 2: Make the most of everyday life

Frequency: 2 trips per week (e.g., Tue/Thu)
Special feature: 1 everyday trip by bike (shopping, appointment, short visit)
Duration: 20–35 minutes per trip
Speed: leisurely, so that conversation is still possible
Goal: Cycling becomes “normal,” not just an exception

Week 3: Stabilize

Scope: 3 trips per week
Special feature: 2 everyday journeys by bike
Duration: One trip slightly longer: 35–50 minutes
Speed: leisurely, so that conversation is still possible
Goal: Cycling becomes “normal,” not just an exception

Week 4: Stimulus for fitness

Scope: 3 rides per week (or 3 + 1 “joker” ride)
Special feature: 1 interval (5 minutes of intense exercise), no excuses in bad weather
Duration: One slightly longer ride: 35–50 minutes
Pace: relaxed, so that you can still talk
Goal: Maintain routine – regularity remains even when stressed

Find your dream bike.

Company bike leasing to support your New Year's resolutions

If you are combining your New Year's resolutions with a healthy lifestyle and more exercise, company bike leasing could be the ideal support. Many companies now offer the option of leasing a company bike. This offer not only makes it easy to integrate the bike into everyday life, but also brings financial benefits.

The advantage of leasing a bike is that the monthly installments can be deducted directly from your gross salary. This not only saves you money, but you also benefit from tax advantages. A company bike can not only be used as a means of transportation to work, but is also available to you without restriction in your free time. This flexibility makes it easier to get on your bike regularly and enjoy the health benefits.

The financial savings and the opportunity to use a high-quality bike for everyday use make bike leasing an attractive option for anyone who wants to combine their New Year's resolutions with a sustainable and healthy lifestyle. Check whether your employer offers company bike leasing and start the new year with an additional incentive to stay fit and be environmentally conscious on the road. Bike leasing is not only good for your health, but also for your wallet and the environment. Further information for employees on company bike leasing with Lease a Bike can be found here. If you are looking for your dream company bike, just take a look at the bike finder.