4k Times

Cycling Standards By Age And Ability

What is a good 4k time?

A good 4k time is 07:46. This is the average 4k time across all ages and genders.

Male 4k Cycling Times

A good 4k time for a man is 07:25. This is the average 4k time across men of all ages.

Average 4k ride time by age and ability

Age Beginner Novice Intermediate Advanced Elite
10 11:30 09:56 08:53 08:07 07:34
15 09:57 08:36 07:41 07:02 06:33
20 09:37 08:19 07:25 06:47 06:20
25 09:37 08:19 07:25 06:47 06:20
30 09:37 08:19 07:25 06:47 06:20
35 09:46 08:27 07:32 06:54 06:26
40 10:07 08:45 07:49 07:09 06:40
45 10:31 09:05 08:07 07:25 06:55
50 10:56 09:27 08:26 07:43 07:12
55 11:23 09:50 08:47 08:02 07:30
60 11:52 10:16 09:10 08:23 07:49
65 12:25 10:44 09:35 08:46 08:10
70 13:03 11:17 10:04 09:13 08:35
75 14:01 12:07 10:50 09:54 09:14
80 15:31 13:25 11:59 10:58 10:13
85 17:51 15:26 13:47 12:37 11:45
90 21:43 18:47 16:46 15:21 14:18
Age Beginner Novice Intermediate Advanced Elite
10 20.9 24.2 27.0 29.6 31.7
15 24.1 27.9 31.2 34.2 36.6
20 25.0 28.9 32.3 35.3 37.9
25 25.0 28.9 32.3 35.3 37.9
30 25.0 28.9 32.3 35.3 37.9
35 24.6 28.4 31.8 34.8 37.3
40 23.7 27.4 30.7 33.6 36.0
45 22.8 26.4 29.6 32.3 34.7
50 22.0 25.4 28.4 31.1 33.3
55 21.1 24.4 27.3 29.9 32.0
60 20.2 23.4 26.2 28.6 30.7
65 19.3 22.4 25.0 27.4 29.4
70 18.4 21.3 23.8 26.0 27.9
75 17.1 19.8 22.2 24.2 26.0
80 15.5 17.9 20.0 21.9 23.5
85 13.4 15.5 17.4 19.0 20.4
90 11.0 12.8 14.3 15.6 16.8
Age Beginner Novice Intermediate Advanced Elite
10 13.0 15.0 16.8 18.4 19.7
15 15.0 17.3 19.4 21.2 22.8
20 15.5 17.9 20.1 22.0 23.6
25 15.5 17.9 20.1 22.0 23.6
30 15.5 17.9 20.1 22.0 23.6
35 15.3 17.7 19.8 21.6 23.2
40 14.7 17.0 19.1 20.9 22.4
45 14.2 16.4 18.4 20.1 21.5
50 13.6 15.8 17.7 19.3 20.7
55 13.1 15.2 17.0 18.6 19.9
60 12.6 14.5 16.3 17.8 19.1
65 12.0 13.9 15.6 17.0 18.2
70 11.4 13.2 14.8 16.2 17.4
75 10.6 12.3 13.8 15.1 16.2
80 9.6 11.1 12.4 13.6 14.6
85 8.4 9.7 10.8 11.8 12.7
90 6.9 7.9 8.9 9.7 10.4
Age Beginner Novice Intermediate Advanced Elite
10 107 137 170 202 234
15 137 180 227 273 319
20 146 193 243 295 344
25 146 193 243 295 344
30 146 193 243 295 344
35 142 187 235 285 332
40 133 174 219 263 307
45 124 162 203 243 283
50 116 151 187 224 260
55 108 140 173 206 238
60 101 130 160 190 218
65 94 120 147 174 200
70 87 110 134 158 181
75 78 98 118 138 157
80 67 83 99 116 131
85 55 67 80 92 103
90 43 51 60 68 75
Age Beginner Novice Intermediate Advanced Elite
10 530 646 768 890 1008
15 645 808 982 1158 1329
20 679 856 1045 1238 1425
25 679 856 1045 1238 1425
30 678 856 1045 1238 1425
35 663 833 1015 1200 1379
40 629 785 952 1120 1284
45 597 740 891 1044 1193
50 566 696 834 973 1107
55 537 655 780 906 1026
60 509 617 729 843 951
65 482 580 682 783 880
70 455 543 634 724 810
75 421 496 573 649 721
80 380 441 503 564 621
85 336 382 429 473 515
90 289 322 354 384 412

Female 4k Cycling Times

A good 4k time for a woman is 08:58. This is the average 4k time across women of all ages.

Average 4k ride time by age and ability

Age Beginner Novice Intermediate Advanced Elite
10 14:07 11:55 10:30 09:31 08:50
15 12:40 10:42 09:25 08:33 07:55
20 12:04 10:11 08:58 08:08 07:33
25 12:04 10:11 08:58 08:08 07:33
30 12:04 10:11 08:58 08:08 07:33
35 12:08 10:15 09:02 08:11 07:36
40 12:23 10:28 09:13 08:21 07:45
45 12:50 10:50 09:33 08:39 08:02
50 13:30 11:24 10:02 09:06 08:26
55 14:16 12:03 10:37 09:38 08:56
60 15:08 12:47 11:15 10:13 09:28
65 16:08 13:37 11:59 10:53 10:05
70 17:15 14:33 12:49 11:38 10:47
75 18:32 15:39 13:47 12:30 11:35
80 20:04 16:56 14:55 13:32 12:33
85 22:35 19:04 16:48 15:14 14:08
90 27:13 22:59 20:14 18:22 17:01
Age Beginner Novice Intermediate Advanced Elite
10 17.0 20.1 22.9 25.2 27.2
15 18.9 22.4 25.5 28.1 30.3
20 19.9 23.6 26.8 29.5 31.8
25 19.9 23.6 26.8 29.5 31.8
30 19.9 23.6 26.8 29.5 31.8
35 19.8 23.4 26.6 29.3 31.6
40 19.4 22.9 26.0 28.7 31.0
45 18.7 22.1 25.1 27.7 29.9
50 17.8 21.1 23.9 26.4 28.4
55 16.8 19.9 22.6 24.9 26.9
60 15.9 18.8 21.3 23.5 25.3
65 14.9 17.6 20.0 22.1 23.8
70 13.9 16.5 18.7 20.6 22.3
75 13.0 15.3 17.4 19.2 20.7
80 12.0 14.2 16.1 17.7 19.1
85 10.6 12.6 14.3 15.8 17.0
90 8.8 10.4 11.9 13.1 14.1
Age Beginner Novice Intermediate Advanced Elite
10 10.6 12.5 14.2 15.7 16.9
15 11.8 13.9 15.8 17.5 18.8
20 12.4 14.6 16.6 18.3 19.8
25 12.4 14.6 16.6 18.3 19.8
30 12.4 14.6 16.6 18.3 19.8
35 12.3 14.5 16.5 18.2 19.6
40 12.0 14.3 16.2 17.8 19.2
45 11.6 13.8 15.6 17.2 18.6
50 11.0 13.1 14.9 16.4 17.7
55 10.4 12.4 14.1 15.5 16.7
60 9.8 11.7 13.2 14.6 15.7
65 9.2 11.0 12.4 13.7 14.8
70 8.6 10.2 11.6 12.8 13.8
75 8.0 9.5 10.8 11.9 12.9
80 7.4 8.8 10.0 11.0 11.9
85 6.6 7.8 8.9 9.8 10.6
90 5.5 6.5 7.4 8.1 8.8
Age Beginner Novice Intermediate Advanced Elite
10 63 84 106 128 150
15 76 102 131 160 188
20 82 113 145 178 210
25 82 113 145 178 210
30 82 113 145 178 210
35 81 111 143 175 207
40 79 107 137 168 198
45 74 100 128 156 183
50 68 91 116 141 164
55 62 83 104 126 146
60 57 74 93 112 130
65 51 67 83 99 115
70 46 60 74 88 101
75 42 54 66 77 88
80 38 48 58 68 77
85 32 40 48 56 63
90 25 31 37 42 47
Age Beginner Novice Intermediate Advanced Elite
10 332 411 494 578 658
15 379 480 588 697 803
20 405 518 640 764 884
25 405 518 640 764 884
30 405 518 640 764 884
35 401 513 632 754 872
40 390 497 611 726 838
45 373 471 575 681 783
50 350 438 530 623 713
55 328 405 486 567 645
60 307 375 445 516 583
65 287 347 408 468 526
70 269 321 373 425 474
75 252 297 342 386 427
80 236 274 312 349 384
85 215 246 276 305 332
90 190 212 234 254 272

What do the cycling abilities mean?

Beginner Faster than 5% of cyclists. A beginner cyclist has started cycling and has rode for at least a month.
Novice Faster than 20% of cyclists. A novice cyclist has rode regularly for at least six months.
Intermediate Faster than 50% of cyclists. An intermediate cyclist has rode regularly for at least two years.
Advanced Faster than 80% of cyclists. An advanced cyclist has rode for over five years.
Elite Faster than 95% of cyclists. An elite cyclist has dedicated over five years to become competitive at cycling.

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