Average Bike Riding Speed: What's Normal and How to Calculate Yours

All cyclists will at some point ask themselves this question: Do I have a good average speed? The real answer is that it really depends on who is riding, what bike they are on, and where they are riding. This guide provides realistic speeds for various types of riders. It also provides step-by-step instructions for calculating your own.

What Counts as Average Bike Speed

Average bike speed is the distance a rider travels divided by the time of the ride. It smooths every hill, every red light, and every downhill stretch into one number. It gives you a single, steady pace value that accounts for the entire trip.

This is not the same as top speed. Top speed is only the fastest single moment of a ride, usually hit during a short sprint or a downhill. Average speed is a far more honest picture of how the whole ride actually went.

Average Speed by Rider Type

The ranges below are a guideline only and are not set in stone. The final number is shaped by fitness, bike type, and terrain:

• New or casual riders: roughly 15–19 km/h (9–12 mph) on flat ground.
• Regular commuters and fitness riders: roughly 20–24 km/h (12–15 mph).
• Experienced road cyclists: roughly 25–30 km/h (16–19 mph) on a road bike.
• Competitive and professional racers: typically 40–45 km/h (25–28 mph) or more during races.

As a rider moves from casual weekend trips to structured training, their average will usually climb little by little. That happens because both fitness and pedaling technique improve over time.

The Formula for Calculating Your Average Speed

The formula is the same one used for any moving object:

For example, a rider who covers 24 kilometers in 1.5 hours has an average speed of 24 divided by 1.5, which equals 16 km/h.

Factors That Affect Average Cycling Speed

Most of the difference between one rider's average and another's comes down to a handful of variables. Knowing them helps riders set realistic goals for themselves. Two riders with the same fitness level can post very different numbers, depending on where they ride:

• Terrain: Hills and rough trails significantly lower your average speed compared to flat roads.
• Wind: A strong headwind can easily shave off several km/h from your normal pace.
• Bike Type: Aerodynamic road bikes are built for speed, whereas mountain bikes and cruisers prioritize stability over quickness.
• Fitness and Experience: Stronger cardio fitness and cleaner pedaling technique both raise how fast a rider can hold a pace.
• Stops: Traffic lights, water breaks, and photo stops all count toward total time, if that time is included in the ride.

How to Calculate Average Speed on a Ride

There are three easy steps to calculating your average speed after a ride:

1. Write down the total distance travelled. This is typically provided by a bike computer, GPS watch, or cycling app.
2. Record the total riding time. Stops can be included or excluded depending on what you want to measure.
3. Divide the distance by the time. The result will be your average speed for that ride.

A cyclist rides 45 km in 2 hours. Their average speed is 45 divided by 2, which is 22.5 km/h. Now say that same rider spent 20 minutes of that ride stopped at red lights. The time they actually spent pedaling was 1 hour and 40 minutes. Using just that pedaling time, the moving average would be higher than 22.5 km/h. The distance stayed the same, but the time used in the math got smaller.

Average Speed vs. Top Speed

Top speed is the fastest part of a ride, commonly hit briefly on a downhill or during a sprint finish. On its own, it doesn't tell you much about what the overall ride was actually like.

Average speed reflects the whole ride, not just one section. It includes the slow climbs and the tired stretches near the end, not only the best moment. Two riders can hit the exact same top speed on a steep downhill, yet finish with very different averages, depending on how they rode everything else.

This is why serious cyclists usually track average speed far more closely than top speed. A single downhill burst says little about fitness or pacing, but a rising average speed across many rides is a reliable sign that training is actually working.

Common Mistakes When Calculating Cycling Speed

• Mixing up moving time with total elapsed time, or the other way around, without being clear about which one is being measured.
• Mixing units, such as combining miles with a time logged in a metric-based app.
• Comparing average speeds across very different terrain, like a flat commute versus a hilly weekend ride, as if the effort were the same.

The single most important factor in getting an accurate average is staying consistent about what counts as "total time."

Tips to Improve Your Average Speed

Raising an average speed rarely comes from one single change. It usually comes from a handful of small habits stacking up over weeks and months:

• Build a consistent riding schedule. Fitness gains that raise average speed come from regular riding, not from one hard effort followed by weeks off the bike.
• Work on cadence, not just effort. Pedaling at a steady, efficient rhythm (around 80–90 RPM) often sustains a higher speed longer than mashing hard and burning out early.
• Reduce unnecessary stops where it's safe to do so, since every stop adds to total time without adding any distance.
• Check tire pressure regularly. Under-inflated tires create extra rolling resistance that quietly drags average speed down on every single ride.
• Track rides over time using a bike computer or app, so small improvements in average speed become visible instead of going unnoticed.

None of these changes need to happen overnight. A rider who averaged 18 km/h at the start of a season might be averaging 21 or 22 km/h a few months later, simply from consistent riding and a few small adjustments.

Quick Recap: Average Bike Riding Speed in One Glance

• Average speed is the distance travelled divided by the time taken.
• Typical ranges run from about 15 km/h for casual riders up to 40+ km/h for competitive racers.
• Average speed changes significantly with terrain, wind, bike type, and fitness.
• Moving time and total elapsed time can give two different, both valid, averages.
• Average speed reflects the whole ride; top speed is just one moment within it.

Once you know your own average, it becomes an easy number to track. It climbs gradually as skill and fitness build up week by week and month by month on the bike.