Average Cycling Speed by Age Chart: How Fast Can You Cycling?

Average Cycling Speed by Age Chart

Everyone wants to be faster on their bike. But the question is, how fast can you go? This average cycling speed by age chart might provide some of the answers you need! It also shows what speeds are attainable at different ages and stages in life. So keep reading, cyclists! 

The average cycling speed by age chart shows the speeds attained by cyclists at different ages. These averages are based on power meter data from Strava athletes. The figures show the average cycling speed of cyclists by age and gender.

What are the average cycling speeds for different ages?

The average cycling speed by age chart shows that any speeds slower than 20 mph are unsafe. So if your average cycling speed is below this mark – it’s too slow! The 20mph or 32km/h mark is a good measure for riding safely on the road.

It allows enough time to avoid dangerous hazards and collisions with motorized vehicles, as well as reacting to adverse surfaces such as gravel or mud. For those who enjoy off-road cycling through forests, trails, or parks – speeds of 12-16 mph (19-27 km/h) can be considered safe.

Average cycling speeds by age chart:

AgeAverage Speed – mp/hAverage Speed – km/h
18 – 232235
24 – 392032
40 – 541829
55 – 641625

So when you compare the different age groups, it’s clear that as you get older, your average cycling speed decreases. This is because of all the reasons below:

  • Putting on weight (especially if you don’t follow a decent exercise program)
  • Not training enough (not riding often enough)
  • A decrease in physical strength and endurance (as we get older, our bodies aren’t able to do quite as much) I hope this chart showed you some interesting trends! Thanks for reading.

How to calculate your own average cycling speed?

Wireless Bicycle Speedometer

If you’re wondering how to calculate your own average cycling speed, then it’s easy – just follow these steps:

Step 1: To measure your progress while cycling, use a bicycle computer. You can track your cycling time, distance traveled, and average cycling speed.

Step 2: Record all completed rides in a training diary or calendar. That way, you can keep track of your progress and keep on course to achieve your goals.

Step 3: Remember, the average cycling speed by age chart is just a guide based on data from Strava athletes. If you want to know your own average cycling speed – simply complete some rides and work out your average speed.

  • Enter the distance traveled in your bicycle computer.
  • Enter the time taken to ride that distance (this is what your cycle computer or bike computer shows).
  • Divide the distance traveled by the time it took you, and then divide this figure by 1000 to convert it into km/hr.

So let’s say, for example, you did a 30-minute ride with an average cycling speed of 18mph (29km/hr) – here’s how you’d use that calculation:

>> 30 minute ride distance =  10 miles (16.1 km)

>> Time taken for ride =  30 minutes (600 seconds)

>> Average cycling speed =  18 mph (29km/h)

>> 10 miles divided by 600 seconds = 0.166 km/minute

>> 0.166km/minute divided by 1000 = 1.66 km/hr

This is a great average cycling speed for a 30-minute ride.

Tips on how to increase your average cycling speed:

If your average cycling speed is too slow, then you can follow these tips on how to increase your cycling speeds:

Cycle more often:

If you increase the frequency of training, it’s likely that you’ll see an improvement in your performance. So cycle more often! Also, try doing interval training which involves alternating high intensity with low-intensity efforts during a single workout session. This type of training has been shown to improve endurance by improving the lactate threshold.

Mix up the terrain:

Riding the same route or trails can become boring! Try different routes or change your regular roads for off-road paths through parks or forests. You could also join group cycling events if you want some motivation and social support for building fitness.

Read: How To Plan A Cycling Route? [4 Simple Steps]

Ride with others:

Riding in a group can be great fun and can help to keep your motivation. Plus, when riding with others you’re more likely to cycle at a higher average cycling speed because there’s pressure from the group to not fall behind!

Read: Cycling Tips For Long Rides: Enjoy A Comfortable Ride

Change up your position:

If you’re riding in a competitive manner then it makes sense that you want everyone else to ride faster too. So move your cycling position forwards or backwards slightly so that you have a lower wind resistance when cycling at average speeds. This will mean that you’ll need to exert less effort against the wind when speeding up or slowing down.

Increase tire pressure:

For city cyclists who don’t do too much off-roading, increasing tire pressure by 5 psi (pounds per square inch) could make your average cycling speed faster. You can do this by either pumping up or deflating the tires to take some pressure off the tires. Plus, increasing tire pressure will allow you to tackle potholes without causing damage to your rims!

Increase fitness level:

If you’re looking for a long-term fix then improving overall fitness levels is likely to have a positive effect on your ability to cycle fast. Your aerobic capacity is an important factor that affects how efficiently our bodies use oxygen during endurance activities like cycling. So start exercising regularly and eating healthily in order to boost fitness levels.

Crank things up:

If you want increased leg turnover when pedaling at high speeds, then consider using a compact crankset. This allows you to have a higher cadence as you cycle through the gears and it can help you to tackle climbs without slowing down.

Increase your cycling power:

If you’re looking for a quick fix then this is definitely something that’s going to have an effect on how fast you ride or cycle! Cyclists with more powerful legs can maintain faster speeds when climbing hills and this is due to increased leg turnover rate. So try out different types of workouts in order to improve your leg strength and force production.

Ok, I hope this helps! How’s your average cycling speed? Leave a comment below…

Average cycling speed chart for new and experienced cyclists

I’ve created this table for people who either want to increase their average cycling speed or maintain their current speeds.

If you’re a new cyclist (less than one year of cycling experience) then it’s likely that your average cycling speed is around 18-22 mph (29-35 km/h).

After three years of regular training, your average cycling speed could increase to 26 mph (42 km/h) and after two years of competitive racing, your average cycling speed should be around 31 mph (50 km/h). Well done if you’re a new cyclist who manages 32 mph (51.5 km/h)!

If you’re an experienced cyclist with over seven years of cycling experience then you should have no problem maintaining your average cycling speed of 35 mph (56 km/h). But, if you’re looking for a change in pace, try using gears 2-3 lower than normal so that your cadence is around 85 rpm.

The table below shows average cycling speeds for new and experienced cyclists. The age ranges are just a guide so don’t take them literally!

New and experienced cyclist speeds by ages chart:

AgeNew CyclistExperience Cyclist
11-1317 mph21 mph
16-1819 mph23 – 24 mph
19-2018.8 mph23.5 mph
21-2518.8 – 20.8 mph22 – 25 mph
26-3016.6 – 19 mph21 – 24 mph
31-4018.5 mph21-23.5mph
41-5017.1 mph22.2 mph
51-6016.8 mph20.8 mph
61+15 mph18 mph

Related Questions:

What’s the Average Cycling Speed for Women?

The average cycling speed for women is almost always lower than the average cycling speed for men. This is due to many factors such as biological differences and gender-related issues like body weight.

For example, a woman who weighs 120 lbs (54.5 kg) will find it more difficult to cycle at speeds over 20 mph, compared to a male rider who’s of similar weight and height (around 165 lbs or 75kg). So although female cyclists do make up a significant proportion of the sport, they’re typically slower than their male counterparts due to physiological reasons.

What’s the Average Cycling Speed for Men?

The average cycling speed for men is around 19-22 mph (31-35 km/h). This can vary depending on the person’s level of fitness, age, and cycling experience.

For example, new cyclists tend to ride slower than seasoned cyclists who’ll usually cycle around 22-25 mph (35-40 km/h). And after years of regular training, some male riders can easily maintain speeds above 30 mph (48 km/h) without showing signs of fatigue!

Of course, there are always exceptions to the rule… Some top male riders can cycle at speeds over 40 mph (64.4 km/h) which is an amazing achievement if you consider that they’re riding uphill.

So although it is easier to find female cyclers in the 25-30 mph (40-48 km/h) range, it’s still possible for men to ride at much higher speeds.

It should be noted that most cycling speed tests are done on flat terrain with a slight or no headwind. If you’re always riding into a strong wind then this will have a significant effect on your average cycling speed and improve times over longer distances such as half marathons and full marathons.

What’s the Average Cycling Speed for Kids?

The average cycling speed for kids is typically between 10-15 mph (16 – 24 km/h), depending on their age. Younger children are often not physically developed enough to cycle fast but there are exceptions to this rule!

If you’re looking for a rough guide then it’s safe to assume that the average cycling speed is around 14-16 mph (22 – 26 km/h).

What is a good average speed for a beginner cyclist?

A good average cycling speed for a beginner is 18 mph (29 km/h) and it’s likely that you’ll increase your average cycling speed to 22 mph (35 km/h) after one year of regular cycling.

At this average speed, you should be able to cycle around 8 miles before needing rest and it shouldn’t be too difficult to maintain your cycling speed when climbing hills.

Read: How To Ride A Bicycle For The First Time (A Complete Guide)

Is 20km/h fast cycling?

A 20 km/h average cycling speed is fairly good for a recreational cyclist and it should be fairly easy to maintain your average cycling speed when climbing hills if you’re continuously pushing through the pedals. This may sound like a lot but, this is only at an 80 rpm cadence!

If you watch road cyclists riding at high speeds then watch the way they change their legs – it’s very smooth and controlled and this indicates that these riders have strong leg muscles so congratulations on achieving such a fast cycling speed!

To get started, take things at your own pace and remember to build up physical fitness over time. To learn how to cycle faster, try out different types of workouts in order to improve your leg strength and force production.

But, if you want to change your average cycling speed as quickly as possible, try using a compact crankset and higher cadence so that you can cycle at speeds of over 20 mph.

Is cycling good for 70 years old?

If you are 70 years old, I’m not sure how good it is to cycle at 20 mph with this age. At the age of 70, your heart does not pump as much blood to your muscles. While cycling with a good average speed of 20 mph, you would have less cardiovascular output because the muscles need more energy due to less cardiac output.

You can still cycle at normal speeds but most likely will tire easily after 10-20 minutes. Try cycling with shorter distances and slower speeds so that you can exercise for longer periods of time without tiring so quickly!

Is 18mph a good cycling speed?

An average 18 mph cycling speed is good for a beginner and if you find this pace easy enough, then try increasing your average cycling speed to 22 mph (35 km/h) after one year of regular training.

If you can cycle at 25 mph (40 km/h), consider yourself as a fast recreational cyclist and if not, keep training hard until you can!

What’s a good average cycling speed?

A good average cycling speed for someone just starting out is about 15 mph (24 km/h) and, with practice, you should be able to increase your average cycling speed to 20 mph (32 km/h) after one year.

You can easily maintain this speed when climbing hills unless you stand up on the pedals to give yourself a boost. Why not try doing some hill sprints regularly so that you can maximize power output?


The average cycling speed by age chart shows the speeds attained by cyclists at different ages. These averages are based on power meter data from Strava athletes.

The figures show the average cycling speed of cyclists by age and gender. If you’re not satisfied with your current level, there’s no time like the present to start improving!

So if you want to know how fast you can go while riding a bike, it might pay off for you to check out this information about what speeds are attainable at different ages and stages in life. You’ll be able to see where your skills stand against other people who ride bikes…and soon enough maybe even surpass them!

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Shamim Ahmed

My journey with cycling started in 2011 and I have been cycling since then. I am a self-taught bicycle enthusiast who has collected a lot of knowledge about it through the years. On this blog, I share my passion and experiences with cycling, as well as insights and recommendations. This blog is also useful for any riders out there who want to improve their cycling skills and techniques.

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