46. I cycle almost every day now for heart health. 11 to 22 miles. I've noticed lower BP, lower RHR and an elevated HRV. I usually keep my rate in the 60 to 70% range and once a week do a HIIT session on my ride.
When winter hits I'll swap over to the heavy bag I think.
Before I started though all my metrics were awful. What motivated me was buying a fitness tracker and seeing how bad they really were.