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I agree with you here that you are meant to stay in your tier 4 area.
However .gov says
Travelling out of a Tier 4 area
You must stay at home and not leave your Tier 4 area, other than for legally permitted reasons such as:
to provide emergency assistance, and to avoid injury or illness,Doing exercise is avoiding illness such as obesity so seems legit
Cheetah
As I say this is just my understanding of it. A different page outlines the ‘Tier 4 Areas’ so I’ve interpreted the section you’ve quoted to mean you must stay within the area that you find yourself in as defined by that list. I can see why this could be argued against though as it could be assumed that someone doing a 100km ride across London and back is probably worse than someone riding 100km into the Tier 4 countryside and back in terms of coming into contact with people.