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	08:06	07:03	-
15	11:47	09:27	07:47	06:35	05:43	04:34.009
20	11:28	09:11	07:34	06:24	05:34	-
25	11:12	08:59	07:23	06:15	05:26	-
30	11:29	09:12	07:35	06:25	05:34	04:32.630
35	11:47	09:27	07:47	06:35	05:43	04:34.260
40	12:07	09:43	08:00	06:46	05:53	-
45	12:27	09:59	08:13	06:57	06:02	-
50	12:49	10:16	08:27	07:09	06:13	-
55	13:12	10:35	08:43	07:22	06:24	-
60	13:36	10:54	08:59	07:36	06:36	04:50.480
65	14:02	11:15	09:16	07:50	06:48	-
70	14:30	11:37	09:34	08:06	07:02	-
75	14:59	12:01	09:53	08:22	07:16	-
80	15:31	12:26	10:14	08:40	07:31	-
85	16:05	12:53	10:37	08:59	07:48	-
90	16:42	13:23	11:01	09:20	08:06	-

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	20.9	26.1	31.7	37.5	43.2	-
25	21.4	26.7	32.5	38.4	44.2	-
30	20.9	26.1	31.7	37.4	43.1	52.8
35	20.4	25.4	30.9	36.5	42.0	52.5
40	19.8	24.7	30.0	35.5	40.8	-
45	19.3	24.0	29.2	34.5	39.7	-
50	18.7	23.4	28.4	33.6	38.6	-
55	18.2	22.7	27.6	32.6	37.5	-
60	17.6	22.0	26.7	31.6	36.4	49.6
65	17.1	21.3	25.9	30.6	35.3	-
70	16.6	20.7	25.1	29.7	34.1	-
75	16.0	20.0	24.3	28.7	33.0	-
80	15.5	19.3	23.4	27.7	31.9	-
85	14.9	18.6	22.6	26.7	30.8	-
90	14.4	17.9	21.8	25.7	29.6	-

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	13.0	16.2	19.7	23.3	26.8	-
25	13.3	16.6	20.2	23.9	27.4	-
30	13.0	16.2	19.7	23.3	26.8	32.8
35	12.7	15.8	19.2	22.7	26.1	32.6
40	12.3	15.4	18.7	22.1	25.4	-
45	12.0	14.9	18.1	21.5	24.7	-
50	11.6	14.5	17.6	20.8	24.0	-
55	11.3	14.1	17.1	20.2	23.3	-
60	11.0	13.7	16.6	19.6	22.6	30.8
65	10.6	13.3	16.1	19.0	21.9	-
70	10.3	12.8	15.6	18.4	21.2	-
75	10.0	12.4	15.1	17.8	20.5	-
80	9.6	12.0	14.6	17.2	19.8	-
85	9.3	11.6	14.1	16.6	19.1	-
90	8.9	11.1	13.5	16.0	18.4	-

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	56	95	157	245	360
25	59	101	166	261	384
30	56	95	156	244	358
35	53	89	146	227	333
40	49	83	136	211	309
45	47	78	126	196	286
50	44	73	117	181	265
55	41	68	109	168	244
60	38	63	101	155	225
65	36	59	93	143	207
70	34	54	86	131	190
75	31	50	80	121	174
80	29	47	73	111	159
85	27	43	67	101	144
90	25	40	61	92	131

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	254	332	452	621	840
15	327	463	677	983	1383
20	340	487	718	1049	1483
25	351	509	755	1110	1574
30	339	486	716	1046	1477
35	327	463	677	983	1382
40	315	442	639	923	1292
45	304	421	604	866	1207
50	293	402	571	812	1126
55	283	383	539	761	1049
60	273	366	509	712	976
65	264	349	480	667	908
70	255	333	453	623	844
75	247	318	428	583	783
80	239	304	404	545	726
85	231	291	381	509	673
90	224	278	360	474	622

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	15:00	12:08	09:59	08:24	-
15	15:25	12:22	10:01	08:15	06:56	-
20	13:58	11:12	09:04	07:28	06:16	-
25	13:32	10:52	08:48	07:14	06:05	-
30	14:10	11:22	09:13	07:35	06:22	05:04.594
35	14:53	11:57	09:40	07:58	06:41	-
40	15:41	12:35	10:11	08:23	07:03	-
45	16:33	13:17	10:45	08:51	07:26	-
50	17:33	14:05	11:24	09:23	07:53	-
55	18:39	14:58	12:07	09:58	08:23	-
60	19:55	15:59	12:56	10:39	08:57	-
65	21:21	17:08	13:52	11:25	09:36	-
70	23:01	18:28	14:57	12:18	10:21	-
75	24:59	20:03	16:14	13:21	11:14	-
80	27:19	21:56	17:45	14:36	12:17	-
85	30:11	24:13	19:37	16:08	13:34	-
90	33:46	27:06	21:56	18:03	15:11	-

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	17.2	21.4	26.5	32.2	38.3	-
25	17.7	22.1	27.3	33.2	39.4	-
30	16.9	21.1	26.1	31.7	37.7	47.3
35	16.1	20.1	24.8	30.2	35.9	-
40	15.3	19.1	23.6	28.6	34.1	-
45	14.5	18.1	22.3	27.1	32.3	-
50	13.7	17.0	21.1	25.6	30.4	-
55	12.9	16.0	19.8	24.1	28.6	-
60	12.1	15.0	18.6	22.5	26.8	-
65	11.2	14.0	17.3	21.0	25.0	-
70	10.4	13.0	16.0	19.5	23.2	-
75	9.6	12.0	14.8	18.0	21.4	-
80	8.8	10.9	13.5	16.4	19.5	-
85	8.0	9.9	12.2	14.9	17.7	-
90	7.1	8.9	10.9	13.3	15.8	-

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	10.7	13.3	16.4	20.0	23.8	-
25	11.0	13.7	17.0	20.6	24.5	-
30	10.5	13.1	16.2	19.7	23.4	29.4
35	10.0	12.5	15.4	18.7	22.3	-
40	9.5	11.9	14.6	17.8	21.2	-
45	9.0	11.2	13.9	16.8	20.0	-
50	8.5	10.6	13.1	15.9	18.9	-
55	8.0	10.0	12.3	15.0	17.8	-
60	7.5	9.3	11.5	14.0	16.7	-
65	7.0	8.7	10.7	13.1	15.5	-
70	6.5	8.1	10.0	12.1	14.4	-
75	6.0	7.4	9.2	11.2	13.3	-
80	5.5	6.8	8.4	10.2	12.1	-
85	4.9	6.2	7.6	9.2	11.0	-
90	4.4	5.5	6.8	8.3	9.8	-

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	32	54	92	155	250
25	35	59	100	169	272
30	31	52	89	149	239
35	28	47	78	130	209
40	25	41	69	114	181
45	22	36	60	99	156
50	20	32	52	85	134
55	18	28	45	73	114
60	16	24	39	62	96
65	14	21	33	52	80
70	12	18	28	43	66
75	10	15	23	36	54
80	9	13	19	29	44
85	8	11	16	24	35
90	6	9	13	19	27

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	160	199	263	366	520
15	192	256	364	542	809
20	216	299	443	678	1035
25	225	315	471	729	1118
30	212	291	429	655	996
35	200	269	389	585	881
40	189	249	353	522	777
45	179	231	320	465	683
50	169	214	290	414	598
55	161	199	264	367	522
60	153	185	240	326	455
65	146	173	218	290	395
70	139	162	199	258	343
75	133	152	182	229	298
80	128	143	168	205	258
85	123	135	155	183	225
90	119	128	143	165	196

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	14 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	56	95	157	245	360
25	59	101	166	261	384
30	56	95	156	244	358
35	53	89	146	227	333
40	49	83	136	211	309
45	47	78	126	196	286
50	44	73	117	181	265
55	41	68	109	168	244
60	38	63	101	155	225
65	36	59	93	143	207
70	34	54	86	131	190
75	31	50	80	121	174
80	29	47	73	111	159
85	27	43	67	101	144
90	25	40	61	92	131

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	45	72	113
15	26	43	72	119	190
20	32	54	92	155	250
25	35	59	100	169	272
30	31	52	89	149	239
35	28	47	78	130	209
40	25	41	69	114	181
45	22	36	60	99	156
50	20	32	52	85	134
55	18	28	45	73	114
60	16	24	39	62	96
65	14	21	33	52	80
70	12	18	28	43	66
75	10	15	23	36	54
80	9	13	19	29	44
85	8	11	16	24	35
90	6	9	13	19	27

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	54	86	131	189
15	53	89	146	227	333
20	56	95	157	245	360
25	59	101	166	261	384
30	56	95	156	244	358
35	53	89	146	227	333
40	49	83	136	211	309
45	47	78	126	196	286
50	44	73	117	181	265
55	41	68	109	168	244
60	38	63	101	155	225
65	36	59	93	143	207
70	34	54	86	131	190
75	31	50	80	121	174
80	29	47	73	111	159
85	27	43	67	101	144
90	25	40	61	92	131

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	45	72	113
15	26	43	72	119	190
20	32	54	92	155	250
25	35	59	100	169	272
30	31	52	89	149	239
35	28	47	78	130	209
40	25	41	69	114	181
45	22	36	60	99	156
50	20	32	52	85	134
55	18	28	45	73	114
60	16	24	39	62	96
65	14	21	33	52	80
70	12	18	28	43	66
75	10	15	23	36	54
80	9	13	19	29	44
85	8	11	16	24	35
90	6	9	13	19	27

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	56	95	157	245	360
25	59	101	166	261	384
30	56	95	156	244	358
35	53	89	146	227	333
40	49	83	136	211	309
45	47	78	126	196	286
50	44	73	117	181	265
55	41	68	109	168	244
60	38	63	101	155	225
65	36	59	93	143	207
70	34	54	86	131	190
75	31	50	80	121	174
80	29	47	73	111	159
85	27	43	67	101	144
90	25	40	61	92	131

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	45	72	113
15	26	43	72	119	190
20	32	54	92	155	250
25	35	59	100	169	272
30	31	52	89	149	239
35	28	47	78	130	209
40	25	41	69	114	181
45	22	36	60	99	156
50	20	32	52	85	134
55	18	28	45	73	114
60	16	24	39	62	96
65	14	21	33	52	80
70	12	18	28	43	66
75	10	15	23	36	54
80	9	13	19	29	44
85	8	11	16	24	35
90	6	9	13	19	27