Average Cycling Speed by Age

Average Cycling Speed By Age

Biking is an excellent sport that offers riders numerous health benefits.

It promotes muscle mass and tone, physical strength, weight loss, brain power, coordination, balance, and posture.

It also lowers cholesterol, reduces stress, improves mood, and helps prevent and manage diseases like heart attack, stroke, and high blood pressure.

But as you age, your cycling power reduces, which also affects your cycling speed. If you’re curious about the average cycling speed by age and how to improve it, here we will analyze it in detail.

We have also included an average cycling speed by age chart to help you understand this phenomenon better. 

Let’s dive in!


Average Cycling Speed By Age

Average Cycling Speed By Age

Age is indirectly related to the power output a rider produces. As riders age, there is a sudden decrease in power output, which impacts the average cycling speed.

We will first tell you about functional threshold power (FTP) and how it reduces with age.

Functional Threshold Power By Age Chart

Measured in watts, functional threshold power is the ability to maintain the highest power output possible over an hour. You can measure your power output using a power meter fitted to your bike.

The chart below shows functional threshold power by age. This will give you an idea of how average power output decreases as a rider gets older:

Age GroupsFunctional Threshold Power
18 – 20120w
20 – 25150w
25 – 30180w
30 – 35200w
35 – 40180w
40 – 45160w
45 – 50120w
50 – 55100w
55 – 6090w

As you can see from the chart above, the power threshold is directly related to the age of a cyclist.

The power threshold also affects the average speed of cyclists. More power threshold translates into higher speeds and vice versa.

Average Cycling Speed by Age Chart

Now, let’s take a look at the average cycling speed by age. The chart below shows the average speed of bikers from ages 18 to 60:

Age GroupsAverage Speed – km/hAverage Speed – mph
18 – 2026.816.7
20 – 253018.6
25 – 303521.7
30 – 3533.420.8
35 – 403018.6
40 – 4528.517.7
45 – 502415
50 – 552213.6 
55 – 602012.4
60 – 6518.511.5

The table above shows a gradual increase and decrease in speed with an increase in age.

Both the tables also tell us that the average speeds of cyclists directly relate to their riding power and performance. In the age group of 25 to 35 years, there is a physical peak with a corresponding rise in riding speed.

With growing age, average speed witnesses a steady decline as the human body is unable to continue producing the same power threshold.

Average Cycling Speed for Men

Average Cycling Speed for Men

In 2018, the popular social media cycling app Strava revealed some interesting user data in its annual report. 

Around the world, the average speed of male cyclists has been discovered to be as follows:

Average Global Cycling SpeedAverage Speed – km/hAverage Speed – mph

Average Cycling Speed for Women

Average Cycling Speed for Women

Women of all ages, including pregnant women, can benefit from cycling, as it is a low-impact fitness activity. 

If you’re wondering about the average speed for female cyclists, the same 2018 Strava report showed the following data:

Average Global Cycling SpeedAverage Speed – km/hAverage Speed – mph
Women 19.4712.1

What Influences Cycling Speed?

What Influences Cycling Speed?

Age is not the only factor that affects a rider’s overall speed. Other factors are also at play here.

Here are the key considerations you need to know about:

Fitness Level

Analyzing fitness level and cycling experience will give you a fair idea regarding average cycling speeds.

Most beginner riders with limited training can maintain a good average speed of 10 to 14 mph (16 to 22.5 kph). Within six months of regular training, the speed of a beginner cyclist can bump up to 15 to 16 mph (24.1 to 25.7 kph).

After a year of consistent training, an experienced cyclist can touch higher average speeds of 16 to 19 mph (25.7 to 30.5 kph) over a 40-mile ride (64.3 km).

More experienced riders and professional cyclists can sustain speeds of 20 to 24 mph (32.1 to 38.6 kph) across cycling distances of 50 miles (80.4 km).

Athletes who have been running or swimming regularly and switch to a cycling routine have high cardiovascular endurance. So, they often perform better than people with minimal training or who have recently adopted an active lifestyle.

Seasoned athletes can usually maintain faster cycling speeds of 15 to 18 mph (24.1 to 29 kph) when they begin riding.

Distance Covered

Most cyclists who ride for longer distances generally have a higher speed than those who go on short-distance rides.

So, with more distance covered, average speed increases.

Bike Type

Your bike type also dramatically impacts your riding speed. Mountain bikes are big, heavy, and designed for durability and countering more gravity force uphill rather than speed.

So, on a mountain bike, the average cyclist will reach lower speeds of 10 to 15 mph (16 to 24.1 kph).

Hybrid bikes are a mix of mountain bikes and road bikes. They offer an average bike speed of 11 to 17 mph (17.7 to 27.3 kph).

Meanwhile, a road bike is aerodynamic, lightweight, and helps reduce wind resistance. So, if you’re looking for more speed, opt for a road bike that will help you cycle faster at 12 to 18 mph (19.3 to 28.9 kph). Road bikes made of carbon fiber are even better for faster speeds.


Your bike tires also affect your biking speed and rolling resistance. Mountain bike tires are chunky and have non-continuous centerlines and lugs that provide better traction and stability in muddy riding conditions but offer more rolling resistance.

This translates to lower speeds on flat terrain.

Hybrid tires help you maintain stability and speed on different riding surfaces and riding conditions. Meanwhile, lightweight, skinny road tires with continuous centerlines and low rolling resistance help you ride faster.

How To Improve Cycling Speed And Is It Important?

How To Improve Cycling Speed And Is It Important?

Improving cycling speed is not really important unless you are training for a race or need to reach your destination faster, especially on longer rides. Nonetheless, here are a few ways to improve your riding speed:

  • Experiment with different tire pressures on different riding surfaces for greater efficiency.
  • Use clipless pedals for higher power output and speed.
  • Choose comfortable and lightweight riding gear to help you cycle faster.
  • Listen to music when cycling for better speed and performance.
  • Trackstanding can help you increase your cycling speed.
  • A leaner body shape with more muscle mass is great for faster rides.
  • Eat a clean, healthy diet for better cycling performance.


Biking offers various health benefits, including muscle development, weight loss, and improved mental abilities.

However, as people age, their cycling power and speed decline. This article examines the average cycling speed by age and provides charts to illustrate the decrease.

It also explores factors that influence speed, such as fitness level, bike type, and distance covered. Additionally, it offers suggestions for improving cycling speed.


Last Updated on June 11, 2023 by Danijel Cakalic

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