4k Cycle Times By Age And Ability

What is a good 4k cycle 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 cycle time by age and ability

Finish Time
Speed (km/h)
Speed (mph)
Power (Watts)
Calories (per hour)

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.

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

More Distances

5k Times 10k Times 20k Times 30k Times 40k Times 10 Mile Times 20 Mile Times

See All Cycling Times

Rate Your Cycle

The Cycling Level Calculator can show your exact level of cycling performance at any age.

Calculate Cycling Performance

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	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

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	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

4k Cycle Times

Cycling Standards By Age And Ability

What is a good 4k cycle time?

Male 4k Cycling Times

Average 4k cycle time by age and ability

Female 4k Cycling Times

Average 4k cycle time by age and ability

What do the cycling abilities mean?

More Distances

Rate Your Cycle

The Cycling Level Calculator can show your exact level of cycling performance at any age.

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	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