Sounds like you enjoy biking and I’m sorry to burst your bubble, but the science indicates little to no measurable benefit (as it relates to slowing PCa progression) for extended light exercising (like walking).

That said laying down a solid base of Zone 2 (70% of maximum HR) training (moderate exercise) is foundational to making significant long term gains.

If you enjoy biking maybe targeting 30-60 minutes of Zone 2 level cycling, at least 3-4x per week is a great starting point.

I didn’t learn about the incredible long term benefits of Zone 2 training until I had taken up running for over two years.

Zone 2 training is definitely for the long game, major benefits and permanent changes are measured after years, not weeks or months.

However, some PCa treatments protocols, like ADT, involve similar timeframes.

So why not commit to another long term treatment whose only negative side effect is possibly the perception of the lack of short term gain.

For me Zone 2 training means running 85% of the time in the 130-135 bpm heart rate range for ~40 minutes per session, every other day.

I started this four months ago and now add 2-3 sessions/week of HIIT.

It’s definitely a long term treatment protocol; but at my age I’m not expecting to find any short term treatment that is going to “make everything like it was before”.

This video is probably one of the best, most realistic and authentic representations of what one can truly expect from Zone 2 training that I have ever seen.