Average Cycling Speed Charts & Tips for Improving Your Performance

Although the average biking speed might vary depending on a number of variables, including age, skill level, terrain, and weather conditions, a rough estimate for the average cycling speed is around 15-20 mph (24-32 km/h) for the majority of adult cyclists over flat terrain.

We’ll look at the numerous aspects that can influence the typical cycling speed in this post, along with some advice on how to ride more efficiently.

Factors that Affect Average Cycling Speed

Several factors can affect your average cycling speed, including:

  1. Age: As we progress in years, our cycling speed tends to drop. The Journal of Aging and Physical Activity conducted a study that found the average speed for individuals in their 20s was around 16.8 mph (27 km/h), whereas it decreased to 14.5 mph (23 km/h) on average among those aged 50 or above.
  1. Skill level: Experienced cyclists generally have a higher average cycling speed than beginners. 
  1. Bike type: The average cycling speed can vary depending on the type of bike used. The fastest bikes are often road bikes, which travel at an average speed of around 18 to 25 mph (29 to 40 km/h), whereas slower mountain bikes travel at an average speed of about 12 to 20 mph (19 to 32 km/h).
  1. Terrain: Cycling speed is greatly influenced by the terrain you ride on. The average bike speed, according to Strava statistics, is about 15.6 mph (25.1 km/h). However, that speed lowers dramatically to 12.3 mph (19.8 km/h) in hilly or mountainous terrain.
  1. Weather: Your average cycling speed might be affected by wind, rain, and other meteorological factors.

Cycling Speed By Different Age

Younger riders had higher average cycling speeds than older riders. Here is the average cycling speed chart by age group:

AgesAverage Cycling Speed (mph)

As you can see, the average cycling speed decreases with age, especially after 50. However, we can’t ignore the fact that personal fitness level, riding conditions and other factors have a major influence on your biking velocity. So while age may be an element to consider it doesn’t have to restrict you from furthering improvement in your performance; regular exercise routines combined with proper nutrition and training will enhance not just your speeds but also improve overall health at any age!

Average Cycling Speed by Skill Level

Also, your skill level might have a significant impact on your average cycling speed. Below is a detailed breakdown:

Beginner: Expect an average cycling speed of 10-12 mph (16-19 km/h) if you’re just getting started. It is essential to gradually increase your endurance to avoid injury or burnout.

Intermediate: After gaining expertise, your average cycling speed can rise to approximately 12 to 16 mph (19 to 26 km/h). This is a suitable goal speed if you want to accomplish longer rides or begin participating in group rides.

Advanced: Cycling speeds for seasoned cyclists should range from 18 to 22 mph (29 to 35 km/h). This calls for a high level of skill and fitness, and is generally observed in cyclists who compete or train frequently.

Professional: Depending on the event and the terrain, professional cyclists can reach average cycling speeds of 25–30 mph (40–48 km/h) or more.

Cycling Speed for Different Types of Bikes

The type of bike you use can also affect your average cycling speed. Here’s a breakdown of average cycling speed by different types of bikes:

  1. Road bike: The quickest form of bike, road bikes are built for speed and efficiency. They can go at average speeds of 18 to 25 mph (29 to 40 km/h) due to their lightweight frames and small tires.
  2. Mountain bike: A mountain bike is the ideal option if you want a bike that can handle challenging terrain. Averaging 12–20 mph (19–32 km/h) over level terrain, they are slower than road bikes due to their wider tires and heavier frames.
  3. Hybrid bike: Bicycle hybrids are the ideal combination of road and mountain bikes because they can be used both on and off-road. They are able to go at average speeds of 14 to 18 mph (22 to 29 km/h) on flat terrain because they have wider tires than road cycles and lighter frames than mountain bikes.
  4. Electric bike: Electric bikes are a terrific choice for people who need more assistance when pedaling. They include an electric motor that helps the rider pedal, making it simpler to climb hills and complete longer distances. Electric bikes can travel at an average speed of 15-20 mph (24-32 km/h) on flat ground.

Cycling Speed for Different Terrain and Weather Conditions

The terrain and weather conditions can have a significant impact on your cycling pace in addition to age and bike type. The average cycling speed is broken down by terrain and weather:

  • Flat terrain: 15-20 mph (24-32 km/h)
  • Rolling hills: 12-17 mph (19-27 km/h)
  • Mountainous terrain: 8-12 mph (13-19 km/h)
  • Urban/city: 10-15 mph (16-24 km/h)
  • Off-road/trail: 8-12 mph (13-19 km/h)
  • Clear and sunny: 15-20 mph (24-32 km/h)
  • Overcast/cloudy: 12-17 mph (19-27 km/h)
  • Light rain: 10-15 mph (16-24 km/h)
  • Heavy rain: 8-12 mph (13-19 km/h)
  • Windy: 10-15 mph (16-24 km/h)

Tips for Increasing Cycling Speed

Here are some quick tips:

  • Consistency: Cycling regularly improves fitness and speed.
  • Concentrate on form: Keeping your back straight and knees in line with your pedals might help you ride more efficiently.
  • Interval training improves bicycle speed. High-intensity interval training enhanced cycling performance by 4.4% after six weeks, based on a recent study.
  • Strength training: Building strength in your leg muscles can help improve your cycling performance.
  • Upgrading your bike: A lighter, more aerodynamic bike can increase your average cycling speed. Journal of Science and Cycling reports that a lighter bike improves cycling performance by 2.2%.

Conclusion: The Importance of Understanding Average Cycling Speed

Cycling speed is a crucial factor of success for both novice and expert cyclists. With the right knowledge of variables that can affect your cycling performance, as well as helpful techniques to improve it, you are sure to become an even more efficient cyclist. 

Whether you’re looking for recreational enjoyment or striving towards athletic achievement – by focusing on growth in your biking velocity, all your fitness objectives will be within reach while enjoying the gifts this incredible activity has to offer!