Cycling Speed Calculator

Our Cycling Speed Calculator works out your average cycling speed, ride time or distance — enter any two of the three and it solves for the third. Switch between miles and kilometres, use the quick presets for common distances and speeds, and optionally add your weight to get an estimated calorie burn based on your pace.

How to Calculate Average Cycling Speed

Average cycling speed is simply the total distance you covered divided by the total time it took, with both measured in matching units (for example, miles and hours). If you rode 20 miles in exactly 1 hour 20 minutes, your average speed is 20 ÷ (1 + 20/60) = 15 mph. This calculator does the conversion and division for you — enter your distance and time in the “Find Speed” mode above to get your average speed in both mph and km/h, along with your pace.

How Speed, Distance and Time Relate

• Speed = Distance ÷ Time — how far you travel per unit of time.
• Time = Distance ÷ Speed — how long a ride of a given distance takes at a given average speed.
• Distance = Speed × Time — how far you’ll travel riding at a given speed for a given time.
• Pace is the inverse of speed: pace in minutes per mile = 60 ÷ speed in mph, and pace in minutes per kilometre = 60 ÷ speed in km/h — useful for comparing cycling effort with running or walking pace.

What Is a Good Average Cycling Speed?

Average cycling speed varies enormously with fitness, terrain, wind, bike type and riding purpose. The table below gives a general sense of typical average speeds for different types of rider — these are broad observations rather than fixed targets, and your own speed depends heavily on your route, fitness and equipment.

How Long Do Common Distances Take at Different Speeds?

The table below shows approximate ride times for common distances at a few representative average speeds. Use the “Find Time” mode above for a precise figure at your own speed.

Speed vs Pace

Speed measures distance covered per unit of time (mph or km/h) and is the figure most cyclists use. Pace measures time taken per unit of distance (minutes per mile or minutes per kilometre) and is more commonly used by runners and walkers. The two describe the same effort from opposite directions — this calculator shows both, so you can compare your cycling pace with running or walking data if you want to.

How Cycling Calories Are Estimated

When you enable the optional calorie estimate, this calculator uses the standard MET (Metabolic Equivalent of Task) formula: calories = MET value × body weight in kilograms × time in hours. The MET values themselves come from the 2024 Adult Compendium of Physical Activities, which publishes a flat MET value for each cycling speed band (for example, the whole 14-15.9 mph band is rated at MET 10.0) plus two single reference speeds. The Compendium does not publish a value for every possible speed, so for speeds that fall between its published bands, we estimate a MET value by linear interpolation between the nearest published reference points — this interpolation is our own estimation method, not a technique specified or endorsed by the Compendium. For speeds of 20 mph and above, we hold the MET value flat at 16.8, matching the Compendium’s open-ended “over 20 mph, racing, not drafting” category; we do not extrapolate a higher figure for very high speeds, since the Compendium publishes no further speed-banded data beyond that point.

This model assumes traditional, non-motor-assisted cycling. E-bike riders typically expend noticeably fewer calories than a traditional cyclist travelling at the same road speed, because motor assistance reduces the rider’s own physical effort for a given speed — the amount of the reduction depends on how much assistance is used, so this calculator does not attempt to estimate it separately.

This is a standard MET-based estimate of total energy expenditure, not a measurement of calories burned above resting levels, and it is not a clinical or individually measured figure.

MET values from the 2024 Adult Compendium of Physical Activities, Bicycling category. Within each band shown, the Compendium’s flat value is used directly; MET values for speeds falling between these published reference points are our own estimate, calculated using linear interpolation.

Limitations: Hills, Wind, Terrain, Bike Type and Fitness

This calculator works purely from the distance, speed and time you provide — it does not model the physical conditions behind those numbers. Several real-world factors can significantly change your speed and effort at a given power output, and are worth keeping in mind when interpreting the results:

• Hills and gradient: Climbing substantially reduces speed for a given effort, while descents increase it; a hilly route and a flat route at the “same” average speed can represent very different physical efforts.
• Wind: A headwind can slow you down and increase effort considerably, while a tailwind does the opposite; wind is one of the biggest day-to-day variables in outdoor cycling.
• Terrain and road surface: Loose gravel, off-road trails and poor road surfaces increase rolling resistance and reduce achievable speed compared with smooth tarmac.
• Bike type and setup: Road bikes, gravel bikes, mountain bikes and e-bikes all have different aerodynamics, weight and rolling resistance, which directly affects the speed achievable for a given effort.
• Individual fitness: Cardiovascular fitness, training history, body composition and experience all affect what speed feels “moderate” versus “very hard” for a given rider.

Because of these factors, the calorie estimate above should be treated as a general guide rather than a precise or clinical figure, and average speed figures should be treated as broad reference points rather than fixed expectations for any particular ride.

Frequently Asked Questions