Typical cycling speed depends on a few key things—your fitness level, the terrain, the type of bike you ride, and even the weather. But don’t worry. You don’t have to be a Tour de France hopeful to ride at a respectable pace. In fact, knowing what’s typical can help you set realistic goals and feel more confident every time you clip in.
What’s the Average Cycling Speed for Most Riders?
The average speed for casual cyclists on flat terrain is between 15 to 18 km/h (9 to 11 mph). For those with a bit more aerobic fitness or experience, speeds jump to 22 to 28 km/h (13 to 17 mph).
Want to understand the science behind aerobic performance? This guide on VO₂ max explains why oxygen uptake is a key factor in determining how fast and how long you can ride.
Road cyclists, especially those training regularly, often ride between 28 and 35 km/h (17 to 22 mph). When you see someone flying by at over 40 km/h (25 mph), you’re probably looking at a competitive cyclist or someone on an electric bike (e-bike).
Back when I started cycling, I remember struggling to hold 20 km/h on a flat path. I thought I was slow. But a coach told me something I never forgot: “It’s not about the speed, it’s about how consistent you are.” And he was right—within months, that number crept up.
What Factors Influence Cycling Speed?
Your bike’s speed isn’t just about your legs. It’s also shaped by:
- Fitness level – Stronger legs and a healthy cardiovascular system mean faster rides.
- Bike type – Road bikes are faster than mountain bikes due to design and tire size.
- Terrain – Hills slow you down; downhills help you fly.
- Wind – A headwind can crush your pace, while a tailwind makes you feel like a superhero.
- Tire pressure – Low pressure can sap speed and make riding harder.
- Weight – Heavier riders may go downhill faster but may struggle on elevation gain.
Ask yourself: Are you riding at your best given your conditions? Comparing your speed on a hilly route to someone else’s flat ride is like comparing apples to avocados.
| Terrain Type | Estimated Speed Impact | Description |
|---|---|---|
| Flat Pavement | Baseline (0%) | Ideal for maintaining consistent speed. Smooth roads allow efficient pedaling with minimal resistance. |
| Gravel or Dirt Roads | -10% to -20% | Loose surfaces create more rolling resistance and require careful bike handling, reducing overall pace. |
| Uphill Climbs | -20% to -40% (based on gradient) | Climbing slows your speed dramatically due to gravity and increased physical effort—steeper grades equal slower speeds. |
| Downhill Descents | +10% to +30% | Gravity assists your momentum, increasing speed—but wind resistance and safety concerns often limit top speeds. |
| Urban or Traffic Areas | -5% to -15% | Frequent stops, lights, and obstacles interrupt rhythm and reduce average speed compared to open routes. |
How Do Speed and Effort Connect?
This is where things get interesting. Speed doesn’t always tell the whole story. Two cyclists might both ride at 25 km/h, but one might be cruising effortlessly, while the other is pushing their absolute limit.
Heart rate, power output (watts), and perceived exertion give a better sense of how hard you’re working. If your legs are burning but your speed is stuck, it doesn’t mean you’re slow—it just means the effort is real. And that’s what builds fitness.
Want a quick check? Try talking while riding. If you can talk in full sentences, you’re riding at an easy pace. If you’re gasping for air after every word, you’re pushing hard.
Want to train smarter? Use the Cycling Power Zone Calculator to find your ideal training zones based on power output and improve speed over time.
Are You Faster Than You Think?
Here’s the thing about typical cycling speed – it’s often misunderstood. Many beginners think they’re slow, but they’re actually doing great. Riding 20 km/h consistently for 60 minutes is no small feat.
I remember leading a beginner group ride last year. Most riders were averaging 18–20 km/h, and nearly every single one of them said, “I’m probably the slowest here.” The truth? They were right in the middle of the pack.
Speed is relative. It changes based on who you’re with and what you’re riding. The key is to track your own cycling performance. If you’re faster today than you were last month, you’re doing it right.
How Do You Measure Cycling Speed Accurately?
There are a few reliable ways:
- Bike computer or GPS watch – Gives real-time speed and averages.
- Strava or similar cycling apps – Tracks rides over time and compares segments.
- Indoor bike trainers – Estimate speed using power and resistance.
For outdoor rides, wind conditions, road surface, and drafting can all skew your data. Try to compare rides on similar routes for the best insights.
If you’re using a fitness tracker, understanding VO2 max can offer more insight into your performance. Learn more in our guide on Garmin VO2 Max Calculation & Accuracy.
Typical Speed by Rider Type
| Rider Type | Speed (km/h) | Speed (mph) | Effort Level | Typical Ride Duration |
|---|---|---|---|---|
| Beginner Cyclist | 15–18 | 9–11 | Low effort, casual pace | 30–60 minutes |
| Recreational Rider | 19–25 | 12–15 | Moderate effort, steady pace | 1–2 hours |
| Fitness Cyclist | 26–30 | 16–18 | Moderate to high effort | 1.5–2.5 hours |
| Club Rider | 30–35 | 18–22 | High effort, pace line riding | 2–4 hours |
| Competitive Racer | 36–45+ | 22–28+ | Very high intensity, race pace | Varies (30 mins – 6 hours+) |
What’s a Good Cycling Speed for You?
Let’s turn the question around: what are you trying to get out of your ride? If you’re riding to burn calories, reduce stress, or just enjoy the outdoors, then your “good speed” is the one that lets you do that.
If you’re trying to improve endurance or overall cycling fitness, aim to ride consistently at moderate intensity, gradually increasing your average speed. Interval training can also help you break plateaus.
Riding in groups? You’ll naturally go faster. Solo? It’s all on you. Think about how you feel at the end of the ride. Energized or exhausted? That tells you more than the number on your screen.
Planning for a long-distance ride like a century? Follow our 100km Cycling Training Plan to build the stamina and speed you need to finish strong.
FAQ: Typical Cycling Speed
What’s a good average speed for a beginner?
Can wind and hills affect speed a lot?
Is cycling at 25 km/h considered fast?
How do I get faster on the bike?
Train consistently, work on high-intensity intervals, improve bike handling, and maintain your bike well.
To improve your speed consistently, following a structured plan can make all the difference. Explore our Cycling Training Plans designed to help you build endurance, power, and pacing strategy.
Does bike type really make a difference?
Final Gear Check: Speed Isn’t Everything
If there’s one thing to take away from this, it’s that typical cycling speed is just a number. What really matters is consistency, effort, and enjoyment.
Speed will come with time. Don’t get too caught up in the numbers. Instead, track how you feel, how far you go, and how often you ride.
So next time you’re riding, ask yourself: “Am I enjoying this?” If the answer’s yes, you’re exactly where you need to be.
