Who doesn't enjoy a bit of friendly competition? While fast can mean different things to different cyclists, Strava data shows the average speeds we ride on roads and trails, broken down by age groups.

If you haven't checked the average cycling speed for your age group, it can be an interesting challenge to find out. This number can show you how you compare to other cyclists your age and give you insight into your fitness and performance.

Competitive cyclists win races by riding faster than their opponents. So, it's useful to check how your own speed measures up. You might want to know how your average pace stacks up against other cyclists’ average speeds.

We collected data on average biking speeds from Strava and talked to experts to help you learn how to bike faster.

The Average Cycling Speed in Strava

Strava is an app that helps you track your cycling and other activities. It allows you to save, share, and celebrate your progress with friends. The app has a lot of information from users all over the world.

Note that this does not include details about the type of bike or the type of terrain (like flat ground or hills), which would also impact speeds.

On average, when cycling for fun on pavement, people ride at a speed of 14.1 mph and cover about 19.2 miles. For leisure rides on dirt, the average speed is 8.3 mph, with an average distance of 10.6 miles.

While we can’t know for certain, we can guess that leisure rides on dirt involve bumpier trails and rougher ground compared to rides on pavement. This likely leads to slower average speeds and shorter distances.

Commutes were generally shorter and went a bit slower on pavement but slightly faster on dirt compared to leisure rides.

What Average Cycling Speeds Don’t Tell You

Of course, average cycling speeds can vary a lot due to several factors, including the type of ground you’re riding on, the bike you’re using, and why you’re riding (for fun, training, or racing). Where you ride also matters—city rides with traffic and stop lights can be slower than rides on a bike path or quiet road. Plus, the distance matters; someone preparing for a short race will usually ride faster than someone training for a longer event.

Many factors affect how fast you can cycle. Time-trial and triathlon bikes are designed to be very aerodynamic, which makes them faster than road bikes. Road bikes are quicker than gravel, cyclocross, or mountain bikes because they are less aerodynamic.

On a flat surface, time trial bikes are faster than regular bikes. Tire type also affects speed—tires with more grip slow you down, while smoother tires are faster. Other factors like the road surface, bearings, and bike design can also make a difference. Additionally, things like wind and whether you're going uphill or downhill will impact your speed. Riding downhill or with the wind will help you go faster, while uphill or against the wind will slow you down.

There are more factors than just the bike and the environment that affect how fast you cycle. Your speed depends on two main things: power and cadence. The more power and cadence you can produce, the faster you'll ride. This means that how quickly you can cycle relies a lot on your heart and muscle fitness.

Your fitness is influenced by where and how you train. If someone regularly rides long distances on flat ground, they might be fit for that type of riding. However, if they suddenly start biking on hilly terrain with steep inclines, their muscles may not be ready for that challenge, and they won't have the power needed. As a result, their usual speed will decrease.

All these factors together make it clear that there's no one-size-fits-all cycling speed for everyone.

While it's good to be aware of average cycling speeds for different situations, try not to get too focused on comparing yourself to others. Instead, keep this information in mind and focus on finding a speed that works for you. Remember, your speed may change from ride to ride depending on various factors.

How to Find the Right Cycling Speed for You

When it comes to cycling, it's not just about how fast others ride. What's important is how you train and get better over time. You should focus on finding a workout pace that helps you reach your long-term goals instead of worrying about a specific speed.

Using heart rate or power to guide exercise is more helpful for most people. Heart rate monitors are affordable and come in many styles, like watches or straps. For an accurate yet budget-friendly option, you can try a Coospo heart rate monitor, which offers reliable tracking without the high price tag.

Based on your test results, you can then use percentage ranges of power or heart rate (whichever you tracked during your test) to gauge the appropriate intensity levels to shoot for when performing a variety of different workout types, like endurance miles, tempo, or power intervals.

Most time should be spent in the ‘endurance’ zone. All other intensities should only make up about 20 percent of cycling time in a variety of intervals. The harder the intensity, the less time is spent at that intensity. Consider the Coospo HW9 heart rate monitor—its built-in LED lights show different heart-rate zones at a glance, so you always know which zone you’re training in without checking a screen.

Tips for Cycling Faster

Becoming a fast cyclist takes time, so it’s important to create a solid plan to build your heart and muscle endurance gradually. This will help you improve your speed in the long run.

New cyclists should take their time and get used to riding. Start with short rides and slowly increase the distance by about 10 percent each week. Keep track of how you're doing and make sure to take breaks when you need them to avoid getting too tired.

It also recommends setting aside time for weekend group rides. These rides let you train with others, making it more fun and social. You can push yourself in ways you might not do alone, as they often include long distances as well as bursts of speed and uphill challenges.

Provenzano recommends doing two to three interval rides during the week, in addition to your longer weekend rides. These rides will help boost your strength and power. After finishing your CTS or FTP test, you can use the suggested heart rate or power levels to set your intensity. These shorter rides can be up to an hour long, making them easier to fit into a busy schedule.

Here's a simpler version of your ride instructions:

• Start with a 5-minute easy spin (recovery zone 1).
• Pedal fast for 1 minute (threshold zone 4; aim for about 100 rpm).
• Spin easy for 1 minute (recovery zone 1).
• Pedal fast for 2 minutes (threshold zone 4).
• Go for a steady pace for 1 minute (endurance zone 2; maintain 80-95 rpm).
• Spin easy for 2 minutes (recovery zone 1).
• Do 3 sets of 10 minutes at a steady pace (endurance zone 2), with 5 minutes of easy spinning (recovery zone 1) in between each set.
• Finish with an easy spin for cool down (recovery zone 1).

As you start following a structured cycling plan using power or heart rate to keep your intensity where you want it, you can also keep track of your average speeds and how they change over time.

For a reliable tool, consider the Coospo CS600 bike computer —it connects seamlessly with a heart rate monitor and offers built-in training modes, making it easy to track your effort and progress ride after ride.