4k Cycle Times By Age And Ability

What is a good 4k cycle time?

A good 4k time is 07:23 for men and 08:48 for women. This is the average 4k time across all ages. Compare your 4k time by age and ability below.

Our 4k cycle time standards are based on 3,633 cycling results by Cycling Level users from 2021 to 2026. More...

How long does it take to cycle 4k?

For an intermediate cyclist, the average time to cycle 4k is 07:23 for men and 08:48 for women.

Time
km/h
mph
Watts
Cal/hr

Cycling Level	Male	Female
Beginner	11:12	13:32
Novice	08:59	10:52
Intermediate	07:23	08:48
Advanced	06:15	07:14
Elite	05:26	06:05
WR	03:59.153	04:19.461

Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).

Cycling Level	Male	Female
Beginner	21.4	17.7
Novice	26.7	22.1
Intermediate	32.5	27.3
Advanced	38.4	33.2
Elite	44.2	39.4
WR	60.2	55.5

km/h: Average speed in kilometres per hour.

Cycling Level	Male	Female
Beginner	13.3	11.0
Novice	16.6	13.7
Intermediate	20.2	17.0
Advanced	23.9	20.6
Elite	27.4	24.5
WR	37.4	34.5

mph: Average speed in miles per hour.

Cycling Level	Male	Female
Beginner	59	35
Novice	101	59
Intermediate	166	100
Advanced	261	169
Elite	384	272

Watts: Average power output.

Cycling Level	Male	Female
Beginner	351	225
Novice	509	315
Intermediate	755	471
Advanced	1110	729
Elite	1574	1118

Cal/hr: Average calorie burn per hour.

Male
Female

Male 4k Cycling Times

A good 4k time is 07:23 for men. This is the average time across all ages.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	14:31	11:39	09:35	08:07	07:03	-
15	11:47	09:27	07:47	06:35	05:43	04:34.009
20	11:34	09:16	07:38	06:27	05:37	-
25	11:34	09:16	07:38	06:27	05:37	-
30	11:34	09:16	07:38	06:27	05:37	04:32.630
35	11:34	09:16	07:38	06:27	05:37	04:34.260
40	11:34	09:16	07:38	06:27	05:37	-
45	11:34	09:16	07:38	06:27	05:37	-
50	11:38	09:20	07:41	06:30	05:39	-
55	12:01	09:38	07:56	06:42	05:50	-
60	12:25	09:58	08:12	06:56	06:02	04:50.480
65	12:39	10:09	08:21	07:04	06:08	-
70	12:51	10:18	08:29	07:10	06:14	-
75	13:17	10:39	08:46	07:25	06:27	-
80	14:44	11:49	09:43	08:14	07:09	-
85	15:24	12:21	10:10	08:36	07:28	-
90	17:33	14:04	11:35	09:48	08:31	-

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	16.5	20.6	25.0	29.6	34.1	-
15	20.4	25.4	30.9	36.5	42.0	52.6
20	20.8	25.9	31.5	37.2	42.8	-
25	20.8	25.9	31.5	37.2	42.8	-
30	20.8	25.9	31.5	37.2	42.8	52.8
35	20.8	25.9	31.5	37.2	42.8	52.5
40	20.8	25.9	31.5	37.2	42.8	-
45	20.8	25.9	31.5	37.2	42.8	-
50	20.6	25.7	31.3	36.9	42.5	-
55	20.0	24.9	30.3	35.8	41.2	-
60	19.3	24.1	29.3	34.6	39.8	49.6
65	19.0	23.7	28.7	34.0	39.1	-
70	18.7	23.3	28.3	33.5	38.5	-
75	18.1	22.5	27.4	32.4	37.2	-
80	16.3	20.3	24.7	29.2	33.6	-
85	15.6	19.4	23.6	27.9	32.1	-
90	13.7	17.1	20.7	24.5	28.2	-

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	10.3	12.8	15.6	18.4	21.2	-
15	12.7	15.8	19.2	22.7	26.1	32.7
20	12.9	16.1	19.5	23.1	26.6	-
25	12.9	16.1	19.5	23.1	26.6	-
30	12.9	16.1	19.5	23.1	26.6	32.8
35	12.9	16.1	19.5	23.1	26.6	32.6
40	12.9	16.1	19.5	23.1	26.6	-
45	12.9	16.1	19.5	23.1	26.6	-
50	12.8	16.0	19.4	23.0	26.4	-
55	12.4	15.5	18.8	22.2	25.6	-
60	12.0	15.0	18.2	21.5	24.7	30.8
65	11.8	14.7	17.9	21.1	24.3	-
70	11.6	14.5	17.6	20.8	23.9	-
75	11.2	14.0	17.0	20.1	23.1	-
80	10.1	12.6	15.3	18.1	20.9	-
85	9.7	12.1	14.7	17.3	20.0	-
90	8.5	10.6	12.9	15.2	17.5	-

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	54	86	131	189
15	53	89	146	227	333
20	55	93	153	239	351
25	55	93	153	239	351
30	55	93	153	239	351
35	55	93	153	239	351
40	55	93	153	239	351
45	55	93	153	239	351
50	54	92	151	235	345
55	50	85	139	215	316
60	47	78	127	197	288
65	45	75	121	188	274
70	43	72	117	180	263
75	40	67	107	165	240
80	32	52	83	126	182
85	30	47	74	112	162
90	23	36	55	81	115

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	254	332	452	621	839
15	327	463	677	983	1383
20	336	480	705	1029	1451
25	336	480	705	1029	1451
30	336	480	705	1029	1451
35	336	480	705	1029	1451
40	336	480	705	1029	1451
45	336	480	705	1029	1451
50	333	474	696	1013	1428
55	318	448	650	940	1318
60	305	423	607	870	1213
65	298	410	585	835	1161
70	292	400	568	807	1119
75	280	379	532	749	1032
80	251	326	441	603	813
85	240	307	409	552	737
90	215	263	335	435	563

Cal/hr: Average calorie burn per hour.

Female 4k Cycling Times

A good 4k time is 08:48 for women. This is the average time across all ages.

Average 4k cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	18:41	14:59	12:08	09:59	08:24	-
15	15:25	12:22	10:01	08:14	06:56	-
20	13:36	10:55	08:50	07:16	06:07	-
25	13:33	10:52	08:48	07:14	06:05	-
30	13:59	11:13	09:05	07:28	06:17	05:04.594
35	13:59	11:13	09:05	07:28	06:17	-
40	14:12	11:24	09:14	07:36	06:23	-
45	14:12	11:24	09:14	07:36	06:23	-
50	14:29	11:38	09:25	07:45	06:31	-
55	14:44	11:50	09:34	07:53	06:37	-
60	14:44	11:50	09:34	07:53	06:37	-
65	14:53	11:56	09:40	07:57	06:41	-
70	15:46	12:39	10:14	08:26	07:05	-
75	17:12	13:48	11:11	09:12	07:44	-
80	17:56	14:23	11:39	09:35	08:03	-
85	19:13	15:25	12:29	10:16	08:38	-
90	22:04	17:43	14:20	11:48	09:55	-

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	12.8	16.0	19.8	24.0	28.6	-
15	15.6	19.4	24.0	29.1	34.6	-
20	17.6	22.0	27.1	33.0	39.2	-
25	17.7	22.1	27.3	33.2	39.4	-
30	17.2	21.4	26.4	32.1	38.2	47.3
35	17.2	21.4	26.4	32.1	38.2	-
40	16.9	21.1	26.0	31.6	37.6	-
45	16.9	21.1	26.0	31.6	37.6	-
50	16.6	20.6	25.5	31.0	36.9	-
55	16.3	20.3	25.1	30.5	36.2	-
60	16.3	20.3	25.1	30.5	36.2	-
65	16.1	20.1	24.8	30.2	35.9	-
70	15.2	19.0	23.4	28.5	33.9	-
75	13.9	17.4	21.5	26.1	31.0	-
80	13.4	16.7	20.6	25.0	29.8	-
85	12.5	15.6	19.2	23.4	27.8	-
90	10.9	13.6	16.7	20.3	24.2	-

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	8.0	9.9	12.3	14.9	17.8	-
15	9.7	12.1	14.9	18.1	21.5	-
20	11.0	13.7	16.9	20.5	24.4	-
25	11.0	13.7	16.9	20.6	24.5	-
30	10.7	13.3	16.4	20.0	23.7	29.4
35	10.7	13.3	16.4	20.0	23.7	-
40	10.5	13.1	16.2	19.6	23.4	-
45	10.5	13.1	16.2	19.6	23.4	-
50	10.3	12.8	15.8	19.3	22.9	-
55	10.1	12.6	15.6	18.9	22.5	-
60	10.1	12.6	15.6	18.9	22.5	-
65	10.0	12.5	15.4	18.7	22.3	-
70	9.5	11.8	14.6	17.7	21.1	-
75	8.7	10.8	13.3	16.2	19.3	-
80	8.3	10.4	12.8	15.6	18.5	-
85	7.8	9.7	11.9	14.5	17.3	-
90	6.8	8.4	10.4	12.6	15.0	-

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	45	72	113
15	26	43	72	119	190
20	34	58	99	166	268
25	35	59	100	168	272
30	32	54	92	154	249
35	32	54	92	154	249
40	31	52	88	148	238
45	31	52	88	148	238
50	30	50	84	140	225
55	29	48	80	134	215
60	29	48	80	134	215
65	28	47	78	131	209
70	25	41	68	112	179
75	21	33	55	89	141
80	19	30	49	80	126
85	17	26	42	67	105
90	13	20	31	48	74

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	160	199	263	366	521
15	193	256	365	542	809
20	224	312	467	720	1104
25	225	315	471	728	1118
30	216	298	441	676	1030
35	216	298	441	676	1030
40	212	290	427	651	990
45	212	290	427	651	990
50	207	281	411	623	942
55	203	274	397	599	904
60	203	274	397	599	904
65	200	270	390	586	882
70	188	247	350	516	767
75	172	220	300	430	625
80	166	209	280	397	570
85	157	192	252	348	490
90	143	168	209	275	371

Cal/hr: Average calorie burn per hour.

What do the cycling standards mean?

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.

Data behind the 4k cycle time standards

Cycling Level analysed 291 qualifying results from 3,633 community results submitted by 1,724 Cycling Level users from 2021 to 2026 to produce our 4k cycle time standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community results	3,633
Community users	1,724
Qualifying results	291
Male results	250
Female results	41
Data start	8 December 2021
Data cutoff	11 October 2026
Model generated	24 October 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

Previous standards (28 Sep 2023)

The old average finish time for 4k was 07:46 across all ages and genders, 07:25 for men (now 0.4% faster) and 08:58 for women (now 2.0% faster).

Male
Female

Level	Previous	Current	Change %
Beginner	09:37	11:12	+16.5%
Novice	08:19	08:59	+8.0%
Intermediate	07:25	07:23	-0.4%
Advanced	06:47	06:15	-7.9%
Elite	06:20	05:26	-14.2%

Level	Previous	Current	Change %
Beginner	12:04	13:32	+12.2%
Novice	10:11	10:52	+6.7%
Intermediate	08:58	08:48	-1.9%
Advanced	08:08	07:14	-11.0%
Elite	07:33	06:05	-19.3%

We created these previous standards on 6 December 2021 and last updated them 28 September 2023 (see archive.org).

4k World Records

Male 4k World Records

Record	Age Category	Name	Time	Date	Age	Surface	Start	Source
NR	17-18	Merrick Gallagher	04:34.009	12 Jul 2024	-	Track (surface unspecified)	Standing start	USAC
NR	30-34	Daniel Zitter	04:32.630	21 Aug 2025	-	Track (surface unspecified)	Standing start	USAC
NR	35-39	Thomas Cibbons	04:34.260	21 Aug 2025	-	Track (surface unspecified)	Standing start	USAC
NR	60-64	Noman Alvis	04:50.480	21 Aug 2025	-	Track (surface unspecified)	Standing start	USAC
WR	Open	Jonathan Milan (ITA)	03:59.153	18 Oct 2024	-	Indoor track	Standing start	UCI

Female 4k World Records

Record	Age Category	Name	Time	Date	Age	Surface	Start	Source
NR	30-34	Ellexi Snover	05:04.594	24 Aug 2025	-	Track (surface unspecified)	Standing start	USAC
WR	Open	Josie Knight (GBR)	04:19.461	4 Feb 2026	-	Indoor track	Standing start	UCI

References for WRs:

USAC: USA Cycling. "National records." Accessed 30 Sep 2026. https://usacycling.org/resources-rules-fees-policies/national-champions-records/national-records.
UCI: UCI. "Track cycling records." Accessed 30 Sep 2026. https://www.uci.org/article/about-track-cycling/1du7QkAFLchuURUZw3eool.

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	33	54	86	131	189
15	53	89	146	227	333
20	55	93	153	239	351
25	55	93	153	239	351
30	55	93	153	239	351
35	55	93	153	239	351
40	55	93	153	239	351
45	55	93	153	239	351
50	54	92	151	235	345
55	50	85	139	215	316
60	47	78	127	197	288
65	45	75	121	188	274
70	43	72	117	180	263
75	40	67	107	165	240
80	32	52	83	126	182
85	30	47	74	112	162
90	23	36	55	81	115

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	45	72	113
15	26	43	72	119	190
20	34	58	99	166	268
25	35	59	100	168	272
30	32	54	92	154	249
35	32	54	92	154	249
40	31	52	88	148	238
45	31	52	88	148	238
50	30	50	84	140	225
55	29	48	80	134	215
60	29	48	80	134	215
65	28	47	78	131	209
70	25	41	68	112	179
75	21	33	55	89	141
80	19	30	49	80	126
85	17	26	42	67	105
90	13	20	31	48	74

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	54	86	131	189
15	53	89	146	227	333
20	55	93	153	239	351
25	55	93	153	239	351
30	55	93	153	239	351
35	55	93	153	239	351
40	55	93	153	239	351
45	55	93	153	239	351
50	54	92	151	235	345
55	50	85	139	215	316
60	47	78	127	197	288
65	45	75	121	188	274
70	43	72	117	180	263
75	40	67	107	165	240
80	32	52	83	126	182
85	30	47	74	112	162
90	23	36	55	81	115

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	45	72	113
15	26	43	72	119	190
20	34	58	99	166	268
25	35	59	100	168	272
30	32	54	92	154	249
35	32	54	92	154	249
40	31	52	88	148	238
45	31	52	88	148	238
50	30	50	84	140	225
55	29	48	80	134	215
60	29	48	80	134	215
65	28	47	78	131	209
70	25	41	68	112	179
75	21	33	55	89	141
80	19	30	49	80	126
85	17	26	42	67	105
90	13	20	31	48	74

4k Cycle Times

Cycling Standards By Age And Ability

What is a good 4k cycle time?

How long does it take to cycle 4k?

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 standards mean?

Data behind the 4k cycle time standards

Previous standards (28 Sep 2023)

4k World Records

Male 4k World Records

Female 4k World Records

References for WRs:

More Distances

Rate Your Cycle

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	54	86	131	189
15	53	89	146	227	333
20	55	93	153	239	351
25	55	93	153	239	351
30	55	93	153	239	351
35	55	93	153	239	351
40	55	93	153	239	351
45	55	93	153	239	351
50	54	92	151	235	345
55	50	85	139	215	316
60	47	78	127	197	288
65	45	75	121	188	274
70	43	72	117	180	263
75	40	67	107	165	240
80	32	52	83	126	182
85	30	47	74	112	162
90	23	36	55	81	115

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	45	72	113
15	26	43	72	119	190
20	34	58	99	166	268
25	35	59	100	168	272
30	32	54	92	154	249
35	32	54	92	154	249
40	31	52	88	148	238
45	31	52	88	148	238
50	30	50	84	140	225
55	29	48	80	134	215
60	29	48	80	134	215
65	28	47	78	131	209
70	25	41	68	112	179
75	21	33	55	89	141
80	19	30	49	80	126
85	17	26	42	67	105
90	13	20	31	48	74