Key Takeaway:
- Real-world “flat route” ranges: newer riders ~10–14 mph (16–22 km/h); trained recreational riders ~14–18 mph (22–29 km/h).
- Age matters, but training, terrain, wind, group draft, and bike fit move your average more.
- Fastest upgrades: basic bike fit, cadence 85–95 rpm, 1–2 interval sessions/week, and safe group drafting (+1–2 mph typical).
Average cycling speed by age is one of the most common questions riders ask when they want to see where they stand and what to improve.
This guide keeps your original tips and adds realistic ranges, a simple method, and research links—so you can benchmark yourself and get faster without guesswork.
You see them on the roads and paths, coasting along effortlessly while you’re toiling away, beads of sweat dripping down your forehead. They make it look so easy! But how fast are they going?
We did a little research to determine the average cycling speeds by age group so you can feel better or worse about yourself on your next ride.
What Affects Your Cycling Speed
Different factors can impact your average cycling speed. Even if you are doing everything else correctly, you may not reach your ideal speed because of the following factor:
Bike Type
The type of bike you ride can also affect your speed. Mountain bikes, for example, can handle more intense terrain and therefore don’t have the same aerodynamic design as road bikes or other specialized racing bikes.
👉Want a quick projection for road conditions? Try our Cycling Speed Calculator and compare setups.
Bike Weight
The average weight of a bike can vary greatly depending on the type of bike, as well as the materials used to construct it. A typical road bike weighs around 20-25 pounds, while a mountain bike can weigh anywhere from 25-35 pounds or more. Hybrid bikes, which are a cross between road bikes and mountain bikes, can weigh anywhere from 25-30 pounds.
The weight of your bike is a critical but not the only factor when it comes to your cycling performance. The heavier your bike, the more effort you’ll need to put in to keep it moving. When riding a heavier bike, you might not be able to maintain your speed for long or even go as fast as you would on a lighter bike.
📌 Before chasing grams, confirm fit first—frame size and contact points protect your knees and power. Start with the Bike Frame Size Calculator.
Distance and Intensity
The average cycling speed also depends on the distance and intensity you’re riding. Generally speaking, a cyclist just out for a leisurely spin will have a much slower pace than one trying to clock in as many miles as possible before sunset.
For steady rides >60–90 minutes, plan simple fueling (≈30–60 g carbs/hour) to hold pace.
Drag
Drag is a force that resists the motion of an object. Bike riders experience drag, or air resistance, as they travel through the air. This can slow you down and affect your cycling speed.
There are several ways to reduce drag and improve your cycling speed:
- try to ride in a streamlined position, with your body as close to the bike as possible.
- use a bike designed for speed, such as a racing bike or time trial bike.
- wear tight-fitting clothing to reduce air resistance.
- ride in a group to create a slipstream, which reduces drag for everyone.
Real-world payoff: safe drafting in a group commonly adds +1–2 mph to your average on flat routes at the same effort.
Gravity
Gravity is another force that affects your cycling speed. When going up hills, gravity causes you to slow down. You can increase your average cycling speed by using a lighter bike and training to be stronger on the hills.
Short hill repeats (e.g., 5×2 minutes hard / 3 minutes easy) build climbing speed quickly.
Riding Conditions
Riding conditions can affect your cycling speed in several ways. For example, if you are riding on a windy day, you will experience more drag, and your speed will be slower than usual. Alternatively, if you are riding on a smooth road surface with few bumps, you will travel faster than riding on a rough road.
Other factors that can affect your cycling speed include the type of terrain you are riding on (hills and mountains), the weather conditions (wind, rain, etc.), and the bike you are using.
Riding Gear
The type of gear you use can also affect your average cycling speed. Aero wheels, aerodynamic handlebars, and lightweight shoes can all help to make you faster.
Bigger bang-for-buck upgrades: supple tires, correct pressure for your weight/tire width, and a comfortable, repeatable riding position.
Rolling Resistance
Rolling resistance is another external factor that can impact your cycling speed. The resistance between the wheel and the road surface creates this type of resistance. The rougher the road surface, the greater the rolling resistance.
Tires with a thicker tread will experience more rolling resistance than tires with a thin thread. This is because the thicker tread creates more friction between the tires and surface of the road.
To reduce rolling resistance and improve your cycling speed, you can:
- use tires with a thin thread to reduce friction between the tire and the road.
- use a bike designed for speed, such as a racing bike or time trial bike.
- ride on smooth roads with few bumps to reduce friction between the wheel and the road surface.
Tip: don’t just pump to max PSI; use pressure suited to rider + tire width to lower rolling resistance and improve comfort (often faster overall).
Tires
The type of tires you use can also affect your average cycling speed. Performance tires are much thinner than standard tires and have less rolling resistance, which makes them faster. Tires with a higher pressure rating will also decrease rolling resistance and improve speed.
Match width to your roads: 28–32 mm slicks are a fast, comfortable sweet spot for many riders.
👉 Use this Bike Tire Size Calculator to instantly compare tire dimensions (diameter, width, and circumference) and find the ideal replacement size for your bike—no guesswork required.
Chart: Average Cycling Speed By Age
For the 20-somethings out there, the good news is that you’re probably at your physical peak. The bad news is that you probably need to be faster than you think. The average 20-something can expect to ride at around 16.7 mph or 27 mph on flat terrain. If you’re hitting speeds north of 20 mph, pat yourself on the back—you’re doing great! Just remember, there’s always someone faster than you.
Updated reality check: for trained recreational riders in their 20s on mostly flat routes, typical averages are ~16–19 mph (26–31 km/h); newer riders often sit ~10–14 mph (16–22 km/h).
As you get into your 30s, things start to change a bit. Physical activity declines for most people in their 30s as they enter the “busyness” of adulthood— United says the busiest age is now 33. However, if you stay active in your 30s, your average speed will likely remain steady at 21.7 mph or 35kmph.
In your 30s, consistency matters more than age. Expect ~15–18 mph (24–29 km/h) when trained on flat routes; newer riders still see ~10–14 mph (16–22 km/h).
Once you hit 40, it’s all downhill from there…literally. From ages 40-59, average speeds decline about 1 mph yearly. So if you’re a 40-year-old cyclist averaging 17.7 mph or 28.5 on flat terrain, don’t be surprised if you find yourself averaging 15 mph by the time you hit 50.
Speed tends to taper gradually with age, but training, experience, and smart pacing offset a lot of the drop. Many 40–50s riders still average ~14–17 mph (22–27 km/h) on flats when training regularly.
Most people know that as you age, your cycling speed decreases. This infographic summarizes average cycling speeds by age group to see how you compare. See how you stack up, whether you’re a pro or a beginner!
Method: Ranges blend conservative recreational benchmarks with published trends showing speeds peaking in late-20s/early-30s and gradually declining thereafter. See PedalStreet (2024) and Pedallers (2024) for age-band discussions; Bicycling (2025) shows small differences across generations on leisure rides; performance stability into the 50s/60s with steeper drops ~70+ is consistent with Journal of Science and Cycling (2020); older population averages as low as ~9.7 mph appear in Thompson (1997) for mixed recreational groups.
Note on “peak” metrics: Functional Threshold Power (FTP) often peaks ~25–35 years (~180–200 W in many recreational cohorts) and trends down with age, tracking the same curve as average speed (PedalStreet, 2024).
Good Average Speed for Cycling
The average cycling speed for recreational cyclists on flat terrain is 16-19 mph, and 20+ mph for racing cyclists. If you’re looking to increase your speed, work on your aerodynamics, train to be stronger on hills, use lighter gear, and ride in groups to reduce wind resistance. By following these tips, you can increase your average cycling speed and improve your overall performance.
Remember, riding is a form of physical activity, and staying safe is important. Wear the right safety equipment, obey traffic laws, and never cycle while under the influence of drugs or alcohol.
Practical plan (2 weeks you can repeat):
- Intervals (2×/week): 6×3 minutes hard / 3 minutes easy (flat or trainer).
- Endurance (1–2×/week): 60–90 minutes steady, cadence 85–95 rpm.
- Group ride (1×/week): practice smooth drafting (+1–2 mph average).
- Tires/pressure: supple 28–32 mm; pressure set by rider weight.
- Benchmark your pace with the Cycling Speed Calculator and estimate energy with the Calories Burned Cycling Calculator.
- Weighing pros/cons of more riding? See Cycling Benefits and Disadvantages.
Remember, riding is a form of physical activity, and staying safe is important. Wear the right safety equipment, obey traffic laws, and never cycle while under the influence of drugs or alcohol. New to city riding? See Urban Biking for comfort and safety tips that also protect your average speed.
FAQs
What is a good average cycling speed by age?
Trained recreational riders often see ~16–19 mph (26–31 km/h) in their 20s/30s, tapering gradually each decade; conditions and fitness matter more than age.
Why is my average speed low despite training?
Wind, elevation, stop-and-go traffic, poor fit, and heavy tires each shave speed. Fix fit and cadence first, then add intervals.
How much does drafting help?
On flat routes, safe drafting commonly adds +1–2 mph for the same effort.
Conclusion on Average Cycling Speed by AGe
So there you have it! The average cycling speeds by age group. How do you stack up?
Bottom line: average cycling speed by age peaks in the late-20s/early-30s and declines gradually—but smart training, fit, and group skills can keep you fast at any age.
References
- PedalStreet. (2024, August 31). Average cycling speed by age (with an easy-to-read chart). https://pedalstreet.com/average-cycling-speed-by-age/
- Pedallers. (2024, April 17). Average cycling speed by age: How fast you ride? https://pedallers.com/average-cycling-speed-by-age/
- Bicycling. (2025, September 17). Cycling speed by age: Are you faster than your peers? https://www.bicycling.com/training/a67950535/average-cycling-speed-by-age/
- Journal of Science and Cycling. (2020). An aging cyclist’s time trial performances over four decades: A case study. https://doi.org/10.28985/1220.jsc.01
- Thompson, D. C. (1997). Bike speed measurements in a recreational population. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC1067763/
