Bike pace and speed refer to how fast you ride, measured in either Time per distance (pace) or distance per Time (speed).
Bike Speed Formula:
Speed = Distance ÷ Time
Where:
Distance is measured in kilometers or miles.
Time is measured in hours or minutes.
This formula helps you gauge performance, set training goals, and compare efforts over different rides.
This is how to get the numbers required to run the calculation.
The total length of your ride is measured in kilometers or miles. You can track this using:
A bike computer with GPS.
A cycling app like Strava or Komoot.
A map or odometer if you prefer manual tracking.
This is the total time spent cycling, not including breaks. It's usually measured in:
Hours and minutes (for longer rides).
Seconds (for short efforts like sprints).
You can use a stopwatch, bike computer, or cycling app to track this.
Once you have your distance and Time, convert Time to hours. For example, 1 hour 30 minutes = 1.5 hours.
Then plug the values into the formula:
Speed = Distance ÷ Time
Let's say you ride 40 km in 2 hours and 15 minutes.
1. Convert Time: 2 hours 15 minutes = 2.25 hours.
2. Apply the formula: 40 ÷ 2.25 = 17.8 km/h
Your average speed for this ride is 17.8 km/h.
Cycling speed varies based on fitness level, terrain, and bike type. Here's a general breakdown
| Cyclists Level | Average Speed (km/h) | Average Speed (mph) |
|---|---|---|
| Beginner | 16 - 22 km/h | 10 - 14 mph |
| Intermediate | 23 - 30 km/h | 14 - 19 mph |
| Advanced | 31 - 38 km/h | 19 - 24 mph |
| Elite/Pro | 39+ km/h | 24+ mph |
Cycling speed is influenced by a variety of factors, ranging from physical fitness to environmental conditions. While some elements, such as terrain and weather, are out of a cyclist’s control, many others can be optimized to improve performance. Understanding these key factors will help you identify areas where you can make improvements and ultimately ride faster.
Your level of fitness is one of the most significant determinants of cycling speed. A well-conditioned cyclist can maintain higher speeds for longer durations due to improved endurance and power output.
Key components of fitness include:
Aerobic endurance
Anaerobic power
Muscular strength, and
Recovery.
Aerobic endurance allows you to sustain effort over long distances, while anaerobic power helps you produce short bursts of speed when needed. Muscular strength plays a role in pedaling efficiency, and proper recovery ensures that fatigue doesn’t negatively impact your performance.
Without structured training, a cyclist may struggle to improve their speed, as endurance and power must be developed progressively.
The type of bike you ride has a direct impact on your speed.
Road bikes, with their lightweight frames, thin tires, and aerodynamic design, allow for the fastest speeds on smooth pavement. Try this road bike training plan.
Gravel bikes, while versatile, are slightly heavier and feature wider tires, making them slower on the road. Try this gravel bike training plan.
Mountain bikes, designed for rough trails, are the slowest option due to their thick tires and suspension. Try this mountain bike training plan.
Time Trial and triathlon bikes are specifically engineered for speed and feature aggressive geometry and aero bars to minimize wind resistance.
In addition to the bike itself, components such as wheels, tires, and drivetrain efficiency all contribute to overall speed.
The type of terrain you ride on plays a crucial role in determining your speed. On flat roads, maintaining a steady pace is easier, allowing for higher average speeds. However, hilly terrain presents a different challenge, as climbs require increased effort and slow you down, while descents provide an opportunity to gain speed.
The road surface also affects rolling resistance, which is the force that opposes your movement. Smooth asphalt allows for more efficient pedaling, whereas rough roads, gravel, or dirt trails increase rolling resistance and make it harder to maintain speed.
Wind resistance is one of the biggest factors that slows a cyclist down, especially at higher speeds. A more aerodynamic riding position can significantly reduce drag, allowing you to move faster with less effort. Riding in the drops of your handlebars lowers your frontal profile and helps you cut through the wind.
Wearing tight-fitting cycling apparel, using an aerodynamic helmet, and even upgrading to deep-section wheels can further reduce drag. Conversely, sitting upright increases wind resistance, making it harder to maintain speed.
Learn about proper cycling posture.
Environmental factors such as wind, temperature, and precipitation also impact cycling speed.
A strong tailwind can push you forward and increase your speed effortlessly, while a headwind can make every pedal stroke feel more challenging. Crosswinds, on the other hand, can make bike handling more difficult, especially at high speeds.
Temperature extremes can also affect performance; riding in very hot conditions leads to dehydration and reduced muscle efficiency, whereas cold weather can stiffen muscles and slow reaction times.
Wet roads reduce traction, requiring more cautious handling, which often results in slower speeds.
Tire pressure is a key variable in optimizing speed.
Higher pressure reduces rolling resistance, allowing for a faster ride on smooth roads. However, too much pressure can lead to a harsh ride and less grip, especially on rough terrain.
Lower pressure provides better traction and comfort but increases rolling resistance, making it harder to maintain high speeds.
Finding the right balance based on your riding conditions is essential for maximizing efficiency.
A cyclist’s weight, combined with the weight of their bike, has a significant impact on speed, particularly on climbs. A lighter rider will generally have an advantage on steep ascents, as less power is required to move uphill.
Conversely, heavier riders may descend faster due to gravity, but they often require more energy to maintain speed on flat terrain. Lighter bikes improve acceleration and climbing ability, but shedding weight through high-end components can be costly.
Selecting the right gear and maintaining an optimal cadence (pedaling speed) can make a huge difference in cycling efficiency.
A higher cadence, typically around 85–95 revolutions per minute (RPM), allows for a smoother and more efficient ride, reducing muscular fatigue.
A lower cadence (60–80 RPM) may feel more powerful, but it can increase strain on your legs over time.
Efficient gear selection ensures that you maintain a steady effort without overloading your muscles, helping to sustain higher speeds for longer periods.
Increasing your cycling speed requires a combination of structured training, technique refinement, and smart equipment choices. Rather than just riding harder, focusing on specific areas of improvement can lead to significant speed gains over time.
One of the most effective ways to improve speed is by following a structured training plan. Random, unstructured rides will only get you so far.
A well-designed program includes:
Endurance sessions
Interval workouts and
Recovery days to ensure progressive improvement.
By targeting different aspects of fitness, such as aerobic capacity, power output, and recovery, structured training enables cyclists to ride faster and more efficiently.
Find a training plan.
Reducing aerodynamic drag is one of the easiest ways to gain free speed. Tucking your elbows in, keeping your head low, and riding in the drops can significantly decrease wind resistance.
Upgrading to an aerodynamic helmet, wearing form-fitting clothing, and investing in deep-section wheels can further improve efficiency. Small changes in riding position and gear can lead to noticeable speed improvements over long distances.
Learn how to improve your cycling posture.
A properly maintained and well-tuned bike is essential for maximizing speed. Keeping your tires at the optimal pressure, ensuring a smooth and clean drivetrain, and making adjustments to your saddle height and handlebar position all contribute to a more efficient ride.
Lightweight components and carbon fiber upgrades can also enhance performance, although gains from these are often marginal compared to training improvements.
Cyclists who incorporate off-bike strength training into their routines often see improvements in power output and endurance.
Exercises such as:
Squats
Lunges and deadlifts help build leg strength
Core workouts improve stability and efficiency on the bike.
High-intensity interval training (HIIT) on the bike is another effective way to build power and speed.
Learn how to train strength.
Proper fueling is essential for sustained high performance. Consuming adequate carbohydrates before and during long rides ensures that your muscles have the energy they need. Staying hydrated is equally important, as even slight dehydration can lead to decreased muscle efficiency and slower speeds. Electrolyte replenishment helps prevent cramping and fatigue, particularly on long or hot rides.
Learn about nutrition for cycling.
Training hard is important, but so is allowing your body to recover. Without proper rest, performance declines, and injury risk increases. Scheduling at least one rest day per week, getting enough sleep, and listening to your body’s signals are crucial for long-term speed improvements.
Learn about recovery for cyclists
To truly reach your full potential, you need a training plan tailored to your progress, your availability, and your fitness level.
JOIN gives you a deeply personalized training plan based on your goals, like speed, and then continuously adapts it to you, based on your perceived exertion, readiness score, and workout data.
Start your free trial today and experience data-driven training that maximizes your cycling potential.