Cycling Training and Fitness

Discover average cycling speeds by age and sex – from teens to seniors, for both males and females. Learn what to expect and set realistic goals for your cyclin
Cycling Average Speed

Cycling is a popular and versatile form of exercise and transportation. Whether you're a beginner or a seasoned cyclist, one of the key metrics to measure your progress is your average cycling speed.

In this article, we'll explore the average cycling speeds for both new and experienced cyclists, and provide a handy table showcasing average speeds by age and sex to help you benchmark your own performance.


Average Cycling Speed: What Factors Influence It?

Before diving into the specifics of average cycling speeds, it's essential to understand the various factors that influence this metric. These factors include:

  1. Experience Level: Experienced cyclists typically ride faster due to improved riding technique and better fitness.

  2. Bike Type: The type of bike you ride can impact your speed. Road bikes are generally faster than mountain bikes or cruisers.

  3. Terrain: Riding on flat terrain allows for higher speeds compared to hilly or mountainous terrain.

  4. Weather Conditions: Wind, rain, and temperature can affect your cycling speed.

  5. Age and Fitness: Your age and fitness level play a significant role. Younger individuals and those who are physically fit tend to cycle faster.


Average Cycling Speeds

Average cycling speeds can vary significantly, and they depend on the factors mentioned above. On average, new cyclists can expect to ride at a slower pace compared to experienced riders. Let's break it down:

  1. New Cyclists:

    • Average Speed: New cyclists can typically maintain an average speed of 10-12 miles per hour (16-19 kilometers per hour) on flat terrain. This speed allows beginners to build their endurance and become more comfortable on the bike.
  2. Experienced Cyclists:

    • Average Speed: Experienced cyclists can ride at significantly higher speeds. On flat terrain, they can maintain an average speed of 15-20 miles per hour (24-32 kilometers per hour) or even faster. Some competitive cyclists can exceed 25 mph (40 kph) in certain conditions.


Table: Average Cycling Speeds by Age and Sex


Age Group \ SexMale (mph)Female (mph)Male (kph)Female (kph)
Teens 15-18 12-15 24-29 19-24
20-30 15-18 12-15 24-29 19-24
31-45 14-17 12-15 22-27 19-24
46-60 13-16 12-15 21-26 19-24
61+ 12-15 12-15 19-24 19-24

Please note that these are general averages and individual results can vary. The table above provides an estimate of typical speeds you can expect based on age and sex, but personal fitness, experience, and bike type also play crucial roles.


Cycling is a fantastic way to stay active, improve your health, and explore your surroundings. Whether you're new to cycling or an experienced rider, knowing the average cycling speeds can help you set realistic goals and track your progress. Keep in mind that consistency, practice, and gradually increasing your pace are key to becoming a faster cyclist. Use the table as a reference point and, most importantly, enjoy your rides!

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