What are the key statistics from Carolyn Scott's research on the benefits of mountain biking?

Hi, I’m Carolyn Scott-Hamilton from The Healthy Voyager. Here are the key stats I share about the benefits of mountain biking:

• Bicycling at least 20 miles per week can cut the risk of coronary heart disease by around 50% (British Medical Association study with 10,000 participants)
• Regular trail riding can improve heart fitness by 3–7%
• Riding at a decent pace for 30 minutes can burn roughly 300 calories (Harvard Health Publishing)
• People who exercise moderately, like cycling 30 minutes, five days a week, use about half as many sick days as sedentary people (University of North Carolina)

Would you like me to turn these into a simple weekly riding plan?