For an intermediate cyclist, the average time to cycle 40k is 01:20:21 for men and 01:30:16 for women.
A good 40k time is 01:20:21 for men and 01:30:16 for women. This is the average 40k time across all ages. Compare your 40k time by age and ability below.
For an intermediate cyclist, the average time to cycle 40k is 01:20:21 for men and 01:30:16 for women.
| Cycling Level | Male | Female |
|---|---|---|
| Beginner | 01:59:59 | 02:17:09 |
| Novice | 01:37:01 | 01:51:02 |
| Intermediate | 01:20:21 | 01:30:16 |
| Advanced | 01:08:17 | 01:14:21 |
| Elite | 59:32 | 01:02:26 |
| NR | 44:54.590 | 51:36.240 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Cycling Level | Male | Female |
|---|---|---|
| Beginner | 20.0 | 17.5 |
| Novice | 24.7 | 21.6 |
| Intermediate | 29.9 | 26.6 |
| Advanced | 35.1 | 32.3 |
| Elite | 40.3 | 38.4 |
| NR | 53.4 | 46.5 |
km/h: Average speed in kilometres per hour.
| Cycling Level | Male | Female |
|---|---|---|
| Beginner | 12.4 | 10.9 |
| Novice | 15.4 | 13.4 |
| Intermediate | 18.6 | 16.5 |
| Advanced | 21.8 | 20.1 |
| Elite | 25.0 | 23.9 |
| NR | 33.2 | 28.9 |
mph: Average speed in miles per hour.
| Cycling Level | Male | Female |
|---|---|---|
| Beginner | 51 | 34 |
| Novice | 83 | 56 |
| Intermediate | 134 | 94 |
| Advanced | 205 | 157 |
| Elite | 298 | 253 |
Watts: Average power output.
| Cycling Level | Male | Female |
|---|---|---|
| Beginner | 319 | 221 |
| Novice | 442 | 303 |
| Intermediate | 632 | 447 |
| Advanced | 902 | 684 |
| Elite | 1251 | 1047 |
Cal/hr: Average calorie burn per hour.
A good 40k time is 01:20:21 for men. This is the average time across all ages.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Record |
|---|---|---|---|---|---|---|
| 10 | 02:35:41 | 02:05:53 | 01:44:16 | 01:28:36 | 01:17:15 | - |
| 15 | 02:06:17 | 01:42:07 | 01:24:34 | 01:11:52 | 01:02:40 | - |
| 20 | 02:03:15 | 01:39:39 | 01:22:32 | 01:10:09 | 01:01:10 | - |
| 25 | 02:02:36 | 01:39:08 | 01:22:06 | 01:09:46 | 01:00:50 | - |
| 30 | 02:02:12 | 01:38:48 | 01:21:50 | 01:09:33 | 01:00:38 | 44:54.590 |
| 35 | 02:02:12 | 01:38:48 | 01:21:50 | 01:09:33 | 01:00:38 | 47:48.690 |
| 40 | 02:02:12 | 01:38:48 | 01:21:50 | 01:09:33 | 01:00:38 | 48:25.480 |
| 45 | 02:02:12 | 01:38:48 | 01:21:50 | 01:09:33 | 01:00:38 | 48:28.520 |
| 50 | 02:02:12 | 01:38:48 | 01:21:50 | 01:09:33 | 01:00:38 | 48:45.630 |
| 55 | 02:03:31 | 01:39:52 | 01:22:43 | 01:10:18 | 01:01:18 | 50:18.478 |
| 60 | 02:07:28 | 01:43:04 | 01:25:22 | 01:12:33 | 01:03:15 | 50:49.094 |
| 65 | 02:12:12 | 01:46:53 | 01:28:32 | 01:15:14 | 01:05:36 | - |
| 70 | 02:19:54 | 01:53:07 | 01:33:41 | 01:19:37 | 01:09:25 | - |
| 75 | 02:39:50 | 02:09:14 | 01:47:02 | 01:30:58 | 01:19:19 | - |
| 80 | 02:40:04 | 02:09:25 | 01:47:12 | 01:31:06 | 01:19:26 | - |
| 85 | 02:44:09 | 02:12:43 | 01:49:55 | 01:33:25 | 01:21:27 | - |
| 90 | 03:15:20 | 02:37:56 | 02:10:48 | 01:51:10 | 01:36:55 | - |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Record |
|---|---|---|---|---|---|---|
| 10 | 15.4 | 19.1 | 23.0 | 27.1 | 31.1 | - |
| 15 | 19.0 | 23.5 | 28.4 | 33.4 | 38.3 | - |
| 20 | 19.5 | 24.1 | 29.1 | 34.2 | 39.2 | - |
| 25 | 19.6 | 24.2 | 29.2 | 34.4 | 39.5 | - |
| 30 | 19.6 | 24.3 | 29.3 | 34.5 | 39.6 | 53.4 |
| 35 | 19.6 | 24.3 | 29.3 | 34.5 | 39.6 | 50.2 |
| 40 | 19.6 | 24.3 | 29.3 | 34.5 | 39.6 | 49.6 |
| 45 | 19.6 | 24.3 | 29.3 | 34.5 | 39.6 | 49.5 |
| 50 | 19.6 | 24.3 | 29.3 | 34.5 | 39.6 | 49.2 |
| 55 | 19.4 | 24.0 | 29.0 | 34.1 | 39.2 | 47.7 |
| 60 | 18.8 | 23.3 | 28.1 | 33.1 | 37.9 | 47.2 |
| 65 | 18.2 | 22.5 | 27.1 | 31.9 | 36.6 | - |
| 70 | 17.2 | 21.2 | 25.6 | 30.1 | 34.6 | - |
| 75 | 15.0 | 18.6 | 22.4 | 26.4 | 30.3 | - |
| 80 | 15.0 | 18.5 | 22.4 | 26.3 | 30.2 | - |
| 85 | 14.6 | 18.1 | 21.8 | 25.7 | 29.5 | - |
| 90 | 12.3 | 15.2 | 18.3 | 21.6 | 24.8 | - |
km/h: Average speed in kilometres per hour.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Record |
|---|---|---|---|---|---|---|
| 10 | 9.6 | 11.8 | 14.3 | 16.8 | 19.3 | - |
| 15 | 11.8 | 14.6 | 17.6 | 20.7 | 23.8 | - |
| 20 | 12.1 | 15.0 | 18.1 | 21.3 | 24.4 | - |
| 25 | 12.2 | 15.0 | 18.2 | 21.4 | 24.5 | - |
| 30 | 12.2 | 15.1 | 18.2 | 21.4 | 24.6 | 33.2 |
| 35 | 12.2 | 15.1 | 18.2 | 21.4 | 24.6 | 31.2 |
| 40 | 12.2 | 15.1 | 18.2 | 21.4 | 24.6 | 30.8 |
| 45 | 12.2 | 15.1 | 18.2 | 21.4 | 24.6 | 30.8 |
| 50 | 12.2 | 15.1 | 18.2 | 21.4 | 24.6 | 30.6 |
| 55 | 12.1 | 14.9 | 18.0 | 21.2 | 24.3 | 29.6 |
| 60 | 11.7 | 14.5 | 17.5 | 20.6 | 23.6 | 29.3 |
| 65 | 11.3 | 14.0 | 16.8 | 19.8 | 22.7 | - |
| 70 | 10.7 | 13.2 | 15.9 | 18.7 | 21.5 | - |
| 75 | 9.3 | 11.5 | 13.9 | 16.4 | 18.8 | - |
| 80 | 9.3 | 11.5 | 13.9 | 16.4 | 18.8 | - |
| 85 | 9.1 | 11.2 | 13.6 | 16.0 | 18.3 | - |
| 90 | 7.6 | 9.4 | 11.4 | 13.4 | 15.4 | - |
mph: Average speed in miles per hour.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 29 | 45 | 70 | 104 | 148 |
| 15 | 45 | 74 | 117 | 179 | 259 |
| 20 | 48 | 78 | 125 | 191 | 277 |
| 25 | 48 | 79 | 127 | 194 | 281 |
| 30 | 48 | 80 | 128 | 196 | 283 |
| 35 | 48 | 80 | 128 | 196 | 283 |
| 40 | 48 | 80 | 128 | 196 | 283 |
| 45 | 48 | 80 | 128 | 196 | 283 |
| 50 | 48 | 80 | 128 | 196 | 283 |
| 55 | 47 | 78 | 124 | 190 | 275 |
| 60 | 44 | 72 | 115 | 175 | 253 |
| 65 | 41 | 66 | 105 | 159 | 229 |
| 70 | 36 | 58 | 91 | 137 | 197 |
| 75 | 28 | 43 | 66 | 98 | 138 |
| 80 | 27 | 43 | 66 | 97 | 138 |
| 85 | 26 | 40 | 62 | 91 | 129 |
| 90 | 19 | 28 | 42 | 60 | 84 |
Watts: Average power output.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 238 | 299 | 392 | 521 | 687 |
| 15 | 298 | 406 | 570 | 803 | 1104 |
| 20 | 308 | 422 | 599 | 848 | 1171 |
| 25 | 310 | 426 | 605 | 859 | 1186 |
| 30 | 311 | 429 | 609 | 865 | 1196 |
| 35 | 311 | 429 | 609 | 865 | 1196 |
| 40 | 311 | 429 | 609 | 865 | 1196 |
| 45 | 311 | 429 | 609 | 865 | 1196 |
| 50 | 311 | 429 | 609 | 865 | 1196 |
| 55 | 307 | 421 | 596 | 844 | 1165 |
| 60 | 295 | 400 | 560 | 787 | 1080 |
| 65 | 282 | 377 | 522 | 727 | 990 |
| 70 | 265 | 346 | 470 | 645 | 869 |
| 75 | 232 | 290 | 376 | 496 | 650 |
| 80 | 232 | 289 | 375 | 495 | 648 |
| 85 | 227 | 281 | 361 | 473 | 615 |
| 90 | 200 | 235 | 286 | 355 | 443 |
Cal/hr: Average calorie burn per hour.
A good 40k time is 01:30:16 for women. This is the average time across all ages.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Record |
|---|---|---|---|---|---|---|
| 10 | 03:09:42 | 02:33:34 | 02:04:51 | 01:42:50 | 01:26:22 | - |
| 15 | 02:36:29 | 02:06:41 | 01:43:00 | 01:24:50 | 01:11:15 | - |
| 20 | 02:23:44 | 01:56:22 | 01:34:36 | 01:17:55 | 01:05:26 | - |
| 25 | 02:23:44 | 01:56:22 | 01:34:36 | 01:17:55 | 01:05:26 | - |
| 30 | 02:23:44 | 01:56:22 | 01:34:36 | 01:17:55 | 01:05:26 | 52:50.230 |
| 35 | 02:23:44 | 01:56:22 | 01:34:36 | 01:17:55 | 01:05:26 | 53:01.990 |
| 40 | 02:29:13 | 02:00:48 | 01:38:13 | 01:20:54 | 01:07:56 | 52:48.270 |
| 45 | 02:29:13 | 02:00:48 | 01:38:13 | 01:20:54 | 01:07:56 | 53:32.170 |
| 50 | 02:29:13 | 02:00:48 | 01:38:13 | 01:20:54 | 01:07:56 | 55:08.680 |
| 55 | 02:29:36 | 02:01:06 | 01:38:28 | 01:21:06 | 01:08:06 | 54:08.097 |
| 60 | 02:29:36 | 02:01:06 | 01:38:28 | 01:21:06 | 01:08:06 | - |
| 65 | 02:31:03 | 02:02:17 | 01:39:25 | 01:21:53 | 01:08:46 | - |
| 70 | 02:42:03 | 02:11:12 | 01:46:40 | 01:27:51 | 01:13:47 | - |
| 75 | 02:54:43 | 02:21:26 | 01:55:00 | 01:34:43 | 01:19:32 | - |
| 80 | 03:06:30 | 02:30:59 | 02:02:45 | 01:41:06 | 01:24:54 | - |
| 85 | 03:31:00 | 02:50:49 | 02:18:53 | 01:54:23 | 01:36:04 | - |
| 90 | 04:43:47 | 03:49:44 | 03:06:47 | 02:33:50 | 02:09:12 | - |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Record |
|---|---|---|---|---|---|---|
| 10 | 12.7 | 15.6 | 19.2 | 23.3 | 27.8 | - |
| 15 | 15.3 | 18.9 | 23.3 | 28.3 | 33.7 | - |
| 20 | 16.7 | 20.6 | 25.4 | 30.8 | 36.7 | - |
| 25 | 16.7 | 20.6 | 25.4 | 30.8 | 36.7 | - |
| 30 | 16.7 | 20.6 | 25.4 | 30.8 | 36.7 | 45.4 |
| 35 | 16.7 | 20.6 | 25.4 | 30.8 | 36.7 | 45.3 |
| 40 | 16.1 | 19.9 | 24.4 | 29.7 | 35.3 | 45.5 |
| 45 | 16.1 | 19.9 | 24.4 | 29.7 | 35.3 | 44.8 |
| 50 | 16.1 | 19.9 | 24.4 | 29.7 | 35.3 | 43.5 |
| 55 | 16.0 | 19.8 | 24.4 | 29.6 | 35.2 | 44.3 |
| 60 | 16.0 | 19.8 | 24.4 | 29.6 | 35.2 | - |
| 65 | 15.9 | 19.6 | 24.1 | 29.3 | 34.9 | - |
| 70 | 14.8 | 18.3 | 22.5 | 27.3 | 32.5 | - |
| 75 | 13.7 | 17.0 | 20.9 | 25.3 | 30.2 | - |
| 80 | 12.9 | 15.9 | 19.6 | 23.7 | 28.3 | - |
| 85 | 11.4 | 14.1 | 17.3 | 21.0 | 25.0 | - |
| 90 | 8.5 | 10.4 | 12.8 | 15.6 | 18.6 | - |
km/h: Average speed in kilometres per hour.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Record |
|---|---|---|---|---|---|---|
| 10 | 7.9 | 9.7 | 11.9 | 14.5 | 17.3 | - |
| 15 | 9.5 | 11.8 | 14.5 | 17.6 | 20.9 | - |
| 20 | 10.4 | 12.8 | 15.8 | 19.1 | 22.8 | - |
| 25 | 10.4 | 12.8 | 15.8 | 19.1 | 22.8 | - |
| 30 | 10.4 | 12.8 | 15.8 | 19.1 | 22.8 | 28.2 |
| 35 | 10.4 | 12.8 | 15.8 | 19.1 | 22.8 | 28.1 |
| 40 | 10.0 | 12.3 | 15.2 | 18.4 | 22.0 | 28.2 |
| 45 | 10.0 | 12.3 | 15.2 | 18.4 | 22.0 | 27.9 |
| 50 | 10.0 | 12.3 | 15.2 | 18.4 | 22.0 | 27.0 |
| 55 | 10.0 | 12.3 | 15.1 | 18.4 | 21.9 | 27.5 |
| 60 | 10.0 | 12.3 | 15.1 | 18.4 | 21.9 | - |
| 65 | 9.9 | 12.2 | 15.0 | 18.2 | 21.7 | - |
| 70 | 9.2 | 11.4 | 14.0 | 17.0 | 20.2 | - |
| 75 | 8.5 | 10.5 | 13.0 | 15.7 | 18.7 | - |
| 80 | 8.0 | 9.9 | 12.1 | 14.8 | 17.6 | - |
| 85 | 7.1 | 8.7 | 10.7 | 13.0 | 15.5 | - |
| 90 | 5.3 | 6.5 | 8.0 | 9.7 | 11.5 | - |
mph: Average speed in miles per hour.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 17 | 26 | 42 | 67 | 105 |
| 15 | 25 | 41 | 67 | 110 | 176 |
| 20 | 30 | 50 | 83 | 138 | 222 |
| 25 | 30 | 50 | 83 | 138 | 222 |
| 30 | 30 | 50 | 83 | 138 | 222 |
| 35 | 30 | 50 | 83 | 138 | 222 |
| 40 | 28 | 45 | 75 | 125 | 200 |
| 45 | 28 | 45 | 75 | 125 | 200 |
| 50 | 28 | 45 | 75 | 125 | 200 |
| 55 | 28 | 45 | 75 | 124 | 199 |
| 60 | 28 | 45 | 75 | 124 | 199 |
| 65 | 27 | 44 | 73 | 121 | 194 |
| 70 | 23 | 37 | 61 | 100 | 160 |
| 75 | 20 | 32 | 51 | 83 | 131 |
| 80 | 18 | 27 | 44 | 70 | 110 |
| 85 | 14 | 21 | 33 | 52 | 80 |
| 90 | 8 | 12 | 18 | 26 | 39 |
Watts: Average power output.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 159 | 193 | 252 | 347 | 490 |
| 15 | 189 | 247 | 346 | 509 | 757 |
| 20 | 209 | 281 | 407 | 614 | 931 |
| 25 | 209 | 281 | 407 | 614 | 931 |
| 30 | 209 | 281 | 407 | 614 | 931 |
| 35 | 209 | 281 | 407 | 614 | 931 |
| 40 | 200 | 265 | 378 | 565 | 849 |
| 45 | 200 | 265 | 378 | 565 | 849 |
| 50 | 200 | 265 | 378 | 565 | 849 |
| 55 | 199 | 264 | 376 | 561 | 844 |
| 60 | 199 | 264 | 376 | 561 | 844 |
| 65 | 197 | 260 | 370 | 550 | 824 |
| 70 | 183 | 235 | 325 | 473 | 697 |
| 75 | 170 | 213 | 286 | 406 | 586 |
| 80 | 161 | 197 | 259 | 358 | 508 |
| 85 | 147 | 173 | 218 | 289 | 395 |
| 90 | 126 | 139 | 161 | 193 | 240 |
Cal/hr: Average calorie burn per hour.
| Beginner | Faster than 5% of cyclists. |
|---|---|
| Novice | Faster than 20% of cyclists. |
| Intermediate | Faster than 50% of cyclists. |
| Advanced | Faster than 80% of cyclists. |
| Elite | Faster than 95% of cyclists. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Cycling Level analysed 969 qualifying results from 10,865 community results submitted by 6,190 Cycling Level users from 2021 to 2026 to produce our 40k cycle time standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community results | 10,865 |
|---|---|
| Community users | 6,190 |
| Qualifying results | 969 |
| Male results | 897 |
| Female results | 72 |
| Data start | |
| Data cutoff | |
| Model generated |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
The old average finish time for 40k was 01:31:12 across all ages and genders, 01:27:12 for men (now 8.5% faster) and 01:45:23 for women (now 16.7% faster).
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 01:52:55 | 01:59:59 | +6.3% |
| Novice | 01:37:38 | 01:37:01 | -0.6% |
| Intermediate | 01:27:12 | 01:20:21 | -7.8% |
| Advanced | 01:19:46 | 01:08:17 | -14.4% |
| Elite | 01:14:23 | 59:32 | -19.9% |
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 02:21:43 | 02:17:09 | -3.2% |
| Novice | 01:59:39 | 01:51:02 | -7.2% |
| Intermediate | 01:45:23 | 01:30:16 | -14.3% |
| Advanced | 01:35:35 | 01:14:21 | -22.2% |
| Elite | 01:28:37 | 01:02:26 | -29.5% |
We created these previous standards on and last updated them (see archive.org).
| Record | Age Category | Name | Time | Date | Age | Surface | Start | Source |
|---|---|---|---|---|---|---|---|---|
| NR | 30-34 | Cory Lockwood | 44:54.590 | 5 Sep 2022 | - | Road time trial | Time trial | USAC |
| NR | 35-39 | Kent Bostick | 47:48.690 | 2 Sep 1990 | - | Road time trial | Time trial | USAC |
| NR | 40-44 | Kent Bostick | 48:25.480 | 1 Sep 1996 | - | Road time trial | Time trial | USAC |
| NR | 45-49 | Daniel Bryant | 48:28.520 | 29 Jun 2014 | - | Road time trial | Time trial | USAC |
| NR | 50-54 | Matthew Skrdla | 48:45.630 | 4 Sep 2022 | - | Road time trial | Time trial | USAC |
| NR | 55-59 | Kevin Metcalf | 50:18.478 | 12 Aug 2018 | - | Road time trial | Time trial | USAC |
| NR | 60-64 | Michael Williams | 50:49.094 | 31 Aug 2025 | - | Road time trial | Time trial | USAC |
| Record | Age Category | Name | Time | Date | Age | Surface | Start | Source |
|---|---|---|---|---|---|---|---|---|
| NR | 30-34 | Phyllis Hines | 52:50.230 | 11 Jun 1995 | - | Road time trial | Time trial | USAC |
| NR | 35-39 | Vickie Marlatt | 53:01.990 | 31 Aug 1997 | - | Road time trial | Time trial | USAC |
| NR | 40-44 | Molly Van Houweling | 52:48.270 | 5 Sep 2016 | - | Road time trial | Time trial | USAC |
| NR | 45-49 | Molly Van Houweling | 53:32.170 | 2 Sep 2019 | - | Road time trial | Time trial | USAC |
| NR | 50-54 | Julie Emmerman | 55:08.680 | 8 Aug 2019 | - | Road time trial | Time trial | USAC |
| NR | 55-59 | Julie Emmerman | 54:08.097 | 2 Sep 2024 | - | Road time trial | Time trial | USAC |
| NR | Open | Mari Holden | 51:36.240 | 3 Sep 1995 | - | Road time trial | Time trial | USAC |
The Cycling Level Calculator can show your exact level of cycling performance at any age.