CoachingAnswer

WHAT IS A GOOD AVERAGE SPEED FOR CYCLING?

By Anthony WalshRoadman CyclingUpdated 9 July 2026

ANSWER

A good average speed for recreational cyclists is 25-28 km/h (15-17 mph), for trained amateurs 28-33 km/h (17-20 mph), and for competitive riders 33+ km/h (20+ mph). But average speed is one of the most misleading metrics in cycling — it is heavily influenced by terrain, wind, traffic lights, group size, and elevation gain. Two riders with identical fitness will post wildly different average speeds on different routes. Power output is the honest measure of how hard you are working.

KEY TAKEAWAYS

25-28 km/h is solid recreational; 28-33 km/h is trained amateur; 33+ km/h is competitive — but context matters enormously.
Average speed is dominated by wind, terrain, group size, and stops — not fitness alone.
Power output (watts or W/kg) is the honest metric because it measures effort directly, regardless of conditions.
Comparing speeds between different routes, weather, or group sizes is misleading and should be avoided.

WHO THIS IS FOR

IS THIS YOU?

The rider wondering if their speed is normal

You have been riding for a few months and want to know whether 25 km/h is slow, normal, or fast compared to other cyclists.

The cyclist chasing a speed target on Strava

You want to break a speed threshold on your regular route and need honest context on what different average speeds actually mean.

THE ROADMAN VIEW

Average speed is the metric everyone asks about and the metric that tells you the least. Anthony hears it constantly: someone rides 25 km/h and wants to know if that is good. The answer is always the same — it depends on where you rode, what the wind was doing, how much climbing there was, and whether you stopped at traffic lights. A 25 km/h average through the Surrey Hills with 1,200 metres of climbing is a significantly harder ride than 30 km/h on a flat coastal path with a tailwind.

The real problem with average speed is that it encourages the wrong behaviour. Riders who chase average speed start hammering descents, taking risks at junctions, and refusing to stop — all to protect a number that says very little about their fitness. Matt Bottrill has said repeatedly that the riders who fixate on speed are usually the ones who plateau, because they are riding for the wrong metric. A better approach is to use power or W/kg as your benchmark and let speed be whatever it is on any given day.

If you do not have a power meter, heart rate is a better effort proxy than speed. A ride where your average heart rate was 140 bpm and you covered 80 km tells you more than the fact your average speed was 27 km/h. And if you want a rough speed benchmark to settle your mind: if you can hold 28-30 km/h on a solo flat ride in still conditions, you are fitter than the majority of cyclists on the road.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Matt BottrillMultiple national time-trial champion, cycling coach
Riders who fixate on average speed often underperform because they make tactical and training decisions around a number that is dominated by external factors. The riders who improve fastest are the ones who train by power or perceived effort and let speed be an outcome, not a target.
Hear it: 7 Hacks Pro Riders Use That You Probably Don't | Matt Bottrill
Joe FrielAuthor of The Cyclist's Training Bible; co-founder of TrainingPeaks
Average speed is a function of conditions, not fitness. When athletes ask whether their speed is improving, the first question should always be whether the conditions were comparable. Power output measured under controlled conditions is the only reliable way to track fitness changes over time.
Hear it: Joe Friel's Cycling Training Plan Structure | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Benchmark on a consistent test route
Pick a flat, low-traffic loop of 20-30 km that you can ride regularly in similar conditions. Ride it solo, in still weather, at a consistent effort. Track average speed and average power over time on this specific route — this is the only way speed comparison is meaningful.
Switch your head unit to show power or heart rate instead of speed
Remove live speed from your main data screen and replace it with power (if you have a meter) or heart rate. This prevents the habit of chasing speed in real time and keeps your focus on the effort metric that actually reflects fitness.
Use W/kg as your primary performance benchmark
Calculate your W/kg (FTP divided by body weight in kilograms). A rider at 3.0 W/kg can expect roughly 28-30 km/h solo on flat roads. At 3.5 W/kg, expect 30-33 km/h. This gives you a fitness-to-speed translation that accounts for body weight and ignores conditions.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEComparing average speed across different routes or conditions.
FIXA hilly, windy ride at 24 km/h can represent more fitness than a flat, tailwind ride at 32 km/h. Only compare speeds on the same route in similar conditions — or better yet, compare power output.
MISTAKEHammering descents and skipping stops to protect average speed.
FIXTaking risks to chase a number is pointless and dangerous. Auto-pause removes stops from the calculation, and descent speed has far more to do with gravity and bravery than fitness. Focus on climbing speed or power if you want a meaningful metric.
MISTAKEAssuming group ride speed reflects individual fitness.
FIXDrafting in a group reduces your effort by 25-40%. Your 33 km/h group average does not mean you can ride at 33 km/h solo. Solo speed and group speed are different metrics entirely.

FAQ

FREQUENTLY ASKED QUESTIONS

Is 25 km/h a good cycling speed?

25 km/h solo on a mixed-terrain route is perfectly solid for a recreational cyclist. It suggests you are fit enough for sportives and long rides. For context, many club rides cruise at 26-30 km/h in a group, which is harder to sustain solo due to the lack of drafting.

Is 30 km/h fast for cycling?

30 km/h as a solo average on a flat route with no significant wind is above-average for amateur cyclists. It typically requires an FTP of around 200-230 watts (depending on weight and aerodynamics). In a group, 30 km/h is a moderate club-ride pace.

Why is my average speed slower than other cyclists?

The most common reasons are route difficulty (more climbing or wind), riding solo versus in a group (no drafting), stopping at traffic lights (which many riders exclude via auto-pause), and fitness level. Do not compare your hilly solo commute to someone else's flat group ride — the numbers are not comparable.

Does body weight affect average cycling speed?

On the flat, body weight has a small effect — heavier riders face slightly more rolling resistance. On climbs, weight matters enormously: every extra kilogram costs roughly 2-3 watts per percent gradient. A heavier rider may match speed on flat roads but lose time on hills at the same W/kg.

What average speed should I aim for in a sportive?

For a 100-mile sportive on rolling terrain, 25-28 km/h is a comfortable target for a well-trained amateur. The front group in a competitive sportive will average 32-35 km/h. More important than speed is pacing — starting too fast and fading in the last 30 km is the most common sportive mistake.

Is average speed or normalised power a better metric?

Normalised power is far more useful because it accounts for the variability of real-world riding — coasting downhill, surging on climbs, stopping at lights. Average speed tells you how fast you went. Normalised power tells you how hard the effort was. If you have a power meter, normalised power is the metric to track.

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7 Hacks Pro Riders Use That You Probably Don't | Matt Bottrill

Joe Friel's Cycling Training Plan Structure | Roadman Cycling

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