What Is a Good Average Cycling Speed? The Surprising Answer for Everyday Riders

You want a number. Most people ask, "What is a good average cycling speed?" Let's answer that first. Data from Strava shows that most casual cyclists ride at 10-14 mph on flat roads. But that's what you wanted to know. Here's what you really need to understand:

A truly good average cycling speed has less to do with others and more to do with your personal fitness, route, and goals. A good speed matches your fitness, your goals, and how much you enjoy riding. It shows your own progress. That number on your bike computer lies to you. Wind, hills, your bike type, and how you feel all change your speed. Even for casual riders, your biking speed naturally changes day by day depending on these factors. Comparing your average biking speed to others is like comparing your daily commuter to a Formula 1 car — different purpose, different performance. Let's put speed numbers where they belong.

Realistic Speed Benchmarks

Comparisons are hard, but knowing where riders fall helps. If you’re wondering what is a good biking speed for beginners, start with realistic benchmarks instead of comparing yourself to seasoned riders. This isn't about judging anyone. A commuter in city traffic rides differently than someone training on country roads. That’s why average cycling speed in cities tends to stay lower — constant stops, lights, and traffic flow naturally slow riders down. In the countryside, smoother routes and longer stretches without interruptions help maintain higher, more consistent speeds. Your environment shapes your pace as much as your effort. Here are real average cycling speeds for different types of riders on flat ground. Keep in mind that terrain and riding purpose change the story — city commuting speed will always differ from road training or mountain trails. Find where you fit in these ranges to better understand what’s normal for your riding style.

The gap between everyday riders and pros is huge. Tour de France cyclists can hold over 25 mph for hours, day after day. Professional riders’ sustained efforts highlight the upper limits of human performance. Most pro cyclists average around 25–30 mph on flat stages, while record speeds in sprints exceed 40 mph. These numbers are impressive, but they exist in a completely different world of structured training, teamwork, and aerodynamic precision. World records are even faster, showing why comparing your daily ride to these numbers makes no sense. Use this table as a guide, not a rule book. Average cycling speed by age group can also vary widely — younger riders often recover faster, while older cyclists may trade top speed for endurance and consistency. 

Gender also makes a small difference. On average, women cyclists ride 1–2 mph slower than men due to body composition and power output differences — but endurance and pacing efficiency often balance things out on longer rides. What truly matters is consistency, not competition.

Terrain & Environment Factors (How Conditions Affect Speed)

Even when two riders have similar fitness levels, their average cycling speed can vary a lot depending on the environment.

• Terrain: A small uphill (just 1–2%) can cut your speed by 20–25%, while a downhill section can easily push it higher without extra effort.
• Wind: A steady 10 mph headwind can slow you down by 3–5 mph, while a tailwind does the opposite.
• Surface & Weather: Smooth pavement, cooler air, and stable conditions all help maintain better average biking speed, whereas rough trails or heat can drain energy faster.

These natural factors explain why your average cycling speed changes from day to day, even when your effort stays the same — and that’s perfectly normal. E-bikes add another interesting variable. While regular cyclists average between 10–18 mph depending on fitness, most e-bike riders cruise at 18–28 mph with pedal assist. The electric boost flattens hills and reduces wind impact, making speed less about strength and more about control and battery range.

The Anatomy of Speed

Your average cycling speed isn't just about fitness. It's a fight against physical forces. Understanding these forces helps you get faster because you know what you're fighting. Once you understand what truly affects your cycling speed, you can fine-tune your rides instead of chasing meaningless numbers. If your average feels slower than expected, don’t rush to blame yourself. Many riders ask, “Why is my average cycling speed slow?” — often it’s about route design, traffic, or even wind direction. Small adjustments, like tire pressure or smoother cadence, can make a noticeable difference without extra effort.

The Giants (Game-Changers)

These three factors change your speed the most. If you feel slow, one of these is usually why.

• Gravity (Hills): This kills speed more than anything else. Even a tiny 1-2% hill can cut your speed by 20-30% with the same effort. Going downhill gives you free speed. Nothing changes your average speed more than hills.
• Wind (Air Resistance): Once you hit 10 mph, air becomes your biggest enemy on flat ground. It's like walking into a strong wind. The faster you go, the harder it pushes back. To double your speed, you need eight times more power to fight the air.
• Your Fitness (Power): This is your engine. Your power output in watts is the force you use to beat all other resistance. Stronger heart and leg muscles mean more power and higher average cycling speed.

The Influencers (Noticeable Impact)

These make a clear difference but matter less than the giants.

• Bike Type & Weight: A light road bike with thin tires beats a heavy mountain bike on pavement. Road bikes are built for low resistance and speed positions. Weight matters most on hills, but bike design sets speed limits.
• Tire Pressure & Width: This is the energy lost when tires bend against the road. It's like riding through sand versus smooth concrete. Properly filled tires roll much easier and give you free speed.

The Fine-Tuners (Small Gains)

These are 1% improvements that pros chase. For most riders, they barely matter.

• Aero Clothing and Helmets: Tight clothes and teardrop helmets cut wind resistance but only help at high speeds (20+ mph).
• Expensive Parts: High-end bearings, carbon wheels, and electronic shifting are nice but give tiny gains. They fine-tune a strong engine but don't create one.

Redefining "Good" for You

There’s no single "good" average speed that fits everyone. The number on your screen is a bad way to measure a good ride because it ignores effort and purpose. Focus on your own wins instead of comparing to others. What if you asked better questions? Instead of "How fast was I?", try these:

• Consistency: "Did I ride three times this week like I planned?" Just getting out is a win.
• Endurance: "Did I climb that hill without stopping?" or "Was this my longest ride ever?" These are huge wins that speed numbers might miss.
• Enjoyment: "Did I find a new coffee shop?" or "Did riding make my stress go away?" The mental benefits of cycling can't be measured.
• How It Felt: "Did my usual 20-mile ride feel easier than last month?" This shows you're getting fitter, even if wind kept your speed the same.
• Getting Places: "Did biking to work make me feel better than sitting in traffic?" Using your bike as transport wins every time.

We've helped riders who wanted to hit 15 mph but found real joy when they slowed down and finished their first 30-mile ride. Their speed was lower than their goal, but they felt amazing. They learned what a "good" ride really meant. Your progress belongs to you. Celebrate climbing the hill that used to beat you. Celebrate riding for an hour without stopping. Celebrate choosing your bike over your car.

Average Cycling Speed: What's Normal and How to Improve It

Your biking speed naturally depends on your experience, route type, and even your age group. Beginners often average 10–12 mph, while intermediate riders sit around 15–18 mph.  The key is to focus on steady improvement rather than chasing others’ numbers.

Knowing what’s “normal” helps you set expectations, but improvement comes from small, smart adjustments. Whether you’re aiming to raise your average biking speed or simply ride more efficiently, focusing on form, cadence, and consistency brings lasting progress — not just higher numbers.

5 Ways to Increase Speed

While we say focus beyond numbers, getting faster is still fun and motivating. It shows you're getting fitter. You don't need an expensive new bike to go faster.

1. Check Your Tire Pressure

This is the easiest and best change you can make. Soft tires create huge resistance and make you work much harder. Look at your tire sidewall for the pressure range (like "80-110 PSI"). Use a floor pump with a gauge to fill your tires before every ride.

2. Master Your Cadence

Cadence is how fast you pedal, measured in spins per minute (RPM). Many beginners push hard, heavy gears at slow cadence (50-60 RPM). This is inefficient and tires your muscles quickly. Shift to an easier gear and spin the pedals faster. Aim for smooth, steady cadence around 80-90 RPM. It feels weird at first, but this uses your heart more and muscles less, letting you ride longer.

3. Look Ahead & Ride Smoothly

Every time you brake, you waste energy you have to spend again to speed up. Look 20-30 yards ahead instead of just in front of you. See traffic lights, stop signs, and turns coming. Ease off the pedals early instead of braking hard at the last second. You can often roll through changing lights or corners without losing speed. Smooth riding is fast riding.

4. Get a Little Lower

Your body creates about 80% of wind resistance. You can cut this a lot without buying special gear. Just change how you sit on your bike. If you have a road bike, use the drop bars. If you have a flat-bar bike, bend your elbows and lower your body. This makes you smaller and lets you cut through wind easier.

5. Fuel Your Body

Your body is the engine and needs fuel to run. For rides under an hour, water works fine. For longer rides, you need to replace energy. Being thirsty or hungry will kill your speed and mood. Drink regularly and eat a small snack (banana or granola bar) every 45-60 minutes on rides over 90 minutes. Good fuel helps you keep going strong.

Your Ride, Your Pace

The quest for a "good" average cycling speed is kind of a trick question. While we've given you numbers and data, the real answer is in your own bike journey. A 12 mph average can be huge for a beginner on their first 10-mile ride, while 20 mph might feel slow for someone training for races.

The numbers are just feedback — they show data, not your value as a cyclist. What matters is that you're riding, improving from where you started, and having fun. The fact that you're on a bike, moving with your own power, already makes you successful. That's the real win, and you can achieve it on every ride.

In the end, "good speed" isn’t about keeping up with the pros — it’s about finding a rhythm that feels smooth, safe, and fun for you. And if you want a little extra boost, the Leoguar 28mph fat tire ebike delivers speed with stability, letting you ride faster without losing comfort or control.

FAQ

1. What is considered a good average cycling speed for beginners?
For beginners, 10-12 mph on flat terrain is perfectly normal and good. Focus on building endurance and enjoying your rides rather than worrying about speed. As your fitness improves, your speed will naturally increase.

2. How much does wind affect my average cycling speed?
Wind has a huge impact on speed. A 10 mph headwind can slow you down by 3-5 mph, while the same tailwind can speed you up by the same amount. This is why comparing speeds between different days can be misleading.

3. Should I buy a more expensive bike to go faster?
Not necessarily. While a good bike helps, proper tire pressure, better riding position, and improved fitness will make you much faster than expensive equipment. Focus on technique and training before upgrading your bike.

4. Why is my average biking speed slower in the city compared to country roads?
City riding involves frequent stops for traffic lights, pedestrians, and cars. You also ride more conservatively for safety. Country roads allow for steadier speeds without interruptions, naturally leading to higher averages.

5. How can I track my cycling progress without obsessing over speed?
Track distance, time spent riding, how hills feel, and your energy levels after rides. Note improvements like riding longer without breaks or feeling less tired after your usual route. These show real fitness gains better than speed alone.

6. What’s the safest way to increase my average cycling speed?
Start by improving control and visibility — ride predictably, maintain your bike, and avoid sudden moves in traffic. Smooth riders conserve energy and keep better momentum. A confident, relaxed position often adds more speed than expensive upgrades.

7. How does terrain or wind affect average cycling speed?
Even mild slopes or wind shifts can change your average cycling speed by several mph. Uphill sections or headwinds make rides tougher but build strength, while tailwinds or flat routes make you feel faster. Comparing speeds only makes sense when conditions are similar.