10k Cycle Times By Age And Ability

What is a good 10k cycle time?

A good 10k time is 19:14 for men and 22:29 for women. These are average times across all ages. Compare your 10k time by age and ability below.

Our 10k cycle time standards are based on 15,300 cycling results by Cycling Level users from 2021 to 2026. More...

Time
km/h
mph
Watts
Cal/hr

Cycling Level	Male	Female
Beginner	28:37	33:14
Novice	23:11	27:22
Intermediate	19:14	22:29
Advanced	16:21	18:37
Elite	14:16	15:38
NR	12:06.960	13:40.392

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

Cycling Level	Male	Female
Beginner	21.0	18.1
Novice	25.9	21.9
Intermediate	31.2	26.7
Advanced	36.7	32.2
Elite	42.1	38.4
NR	49.5	43.9

km/h: Average speed in kilometres per hour.

Cycling Level	Male	Female
Beginner	13.0	11.2
Novice	16.1	13.6
Intermediate	19.4	16.6
Advanced	22.8	20.0
Elite	26.1	23.8
NR	30.8	27.3

mph: Average speed in miles per hour.

Cycling Level	Male	Female
Beginner	56	36
Novice	93	58
Intermediate	150	95
Advanced	231	156
Elite	335	252

Watts: Average power output.

Cycling Level	Male	Female
Beginner	340	231
Novice	479	311
Intermediate	693	450
Advanced	997	682
Elite	1390	1043

Cal/hr: Average calorie burn per hour.

Male
Female

Finish Time · 10k

Male 10k Cycling Times

A good 10k time is 19:14 for men. This is the average time across all ages.

Average 10k cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	37:08	30:05	24:57	21:13	18:30	13:11.730
15	30:07	24:25	20:15	17:13	15:01	-
20	29:35	23:58	19:53	16:54	14:45	-
25	29:14	23:41	19:39	16:42	14:34	-
30	29:22	23:48	19:44	16:47	14:38	-
35	29:31	23:55	19:50	16:52	14:43	-
40	29:40	24:02	19:56	16:57	14:47	13:32.900
45	29:50	24:11	20:03	17:03	14:52	13:48.800
50	30:01	24:19	20:10	17:09	14:57	12:06.960
55	30:19	24:34	20:22	17:19	15:07	12:55.340
60	30:54	25:03	20:46	17:40	15:24	13:20.920
65	31:48	25:46	21:22	18:10	15:51	13:27.430
70	33:01	26:45	22:11	18:52	16:27	14:37.640
75	34:39	28:05	23:17	19:48	17:16	15:34.100
80	36:50	29:51	24:45	21:03	18:22	15:48.155
85	39:46	32:13	26:43	22:43	19:49	16:50.850
90	43:48	35:29	29:26	25:02	21:50	20:27.500

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	16.2	19.9	24.0	28.3	32.4	45.5
15	19.9	24.6	29.6	34.9	40.0	-
20	20.3	25.0	30.2	35.5	40.7	-
25	20.5	25.3	30.5	35.9	41.2	-
30	20.4	25.2	30.4	35.8	41.0	-
35	20.3	25.1	30.3	35.6	40.8	-
40	20.2	25.0	30.1	35.4	40.6	44.3
45	20.1	24.8	29.9	35.2	40.4	43.4
50	20.0	24.7	29.8	35.0	40.1	49.5
55	19.8	24.4	29.5	34.6	39.7	46.4
60	19.4	24.0	28.9	34.0	39.0	44.9
65	18.9	23.3	28.1	33.0	37.9	44.6
70	18.2	22.4	27.0	31.8	36.5	41.0
75	17.3	21.4	25.8	30.3	34.7	38.5
80	16.3	20.1	24.2	28.5	32.7	38.0
85	15.1	18.6	22.5	26.4	30.3	35.6
90	13.7	16.9	20.4	24.0	27.5	29.3

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	10.0	12.4	14.9	17.6	20.1	28.3
15	12.4	15.3	18.4	21.7	24.8	-
20	12.6	15.6	18.8	22.1	25.3	-
25	12.8	15.7	19.0	22.3	25.6	-
30	12.7	15.7	18.9	22.2	25.5	-
35	12.6	15.6	18.8	22.1	25.3	-
40	12.6	15.5	18.7	22.0	25.2	27.5
45	12.5	15.4	18.6	21.9	25.1	27.0
50	12.4	15.3	18.5	21.7	24.9	30.8
55	12.3	15.2	18.3	21.5	24.7	28.9
60	12.1	14.9	18.0	21.1	24.2	27.9
65	11.7	14.5	17.5	20.5	23.5	27.7
70	11.3	13.9	16.8	19.8	22.7	25.5
75	10.8	13.3	16.0	18.8	21.6	23.9
80	10.1	12.5	15.1	17.7	20.3	23.6
85	9.4	11.6	14.0	16.4	18.8	22.1
90	8.5	10.5	12.7	14.9	17.1	18.2

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	32	50	78	116	166
15	50	82	131	201	291
20	52	86	137	211	306
25	54	88	142	218	316
30	53	87	140	215	312
35	52	86	138	212	308
40	52	85	136	209	303
45	51	84	135	206	299
50	50	83	132	203	294
55	49	81	129	197	286
60	47	77	123	188	271
65	44	72	114	174	251
70	41	66	104	158	227
75	37	59	92	139	199
80	32	51	79	119	169
85	28	43	66	98	139
90	23	35	53	77	108

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	249	318	421	567	753
15	317	437	623	885	1224
20	325	451	646	923	1280
25	330	461	663	949	1319
30	328	457	656	939	1304
35	326	453	650	928	1288
40	324	449	642	916	1271
45	321	445	635	905	1254
50	319	440	627	893	1236
55	314	433	615	872	1205
60	306	419	591	835	1150
65	296	400	559	784	1074
70	282	376	520	722	982
75	267	350	475	652	878
80	251	321	427	575	766
85	233	291	377	497	650
90	215	260	327	419	536

Cal/hr: Average calorie burn per hour.

Female 10k Cycling Times

A good 10k time is 22:29 for women. This is the average time across all ages.

Average 10k cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	45:39	37:35	30:53	25:34	21:28	15:19.240
15	37:50	31:09	25:36	21:11	17:48	-
20	33:54	27:55	22:56	18:59	15:57	-
25	33:14	27:22	22:29	18:37	15:38	-
30	33:46	27:48	22:50	18:54	15:53	-
35	34:20	28:16	23:14	19:13	16:09	-
40	34:57	28:46	23:38	19:34	16:26	13:40.392
45	35:36	29:19	24:05	19:56	16:45	-
50	36:19	29:54	24:34	20:20	17:05	-
55	37:05	30:32	25:05	20:46	17:27	-
60	37:55	31:13	25:39	21:14	17:50	16:12.250
65	39:38	32:38	26:49	22:11	18:38	-
70	42:31	35:00	28:46	23:48	20:00	-
75	45:51	37:45	31:01	25:40	21:34	-
80	49:46	40:58	33:40	27:52	23:24	-
85	54:27	44:49	36:50	30:29	25:36	-
90	01:00:07	49:30	40:40	33:40	28:17	-

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	13.1	16.0	19.4	23.5	27.9	39.2
15	15.9	19.3	23.4	28.3	33.7	-
20	17.7	21.5	26.2	31.6	37.6	-
25	18.1	21.9	26.7	32.2	38.4	-
30	17.8	21.6	26.3	31.7	37.8	-
35	17.5	21.2	25.8	31.2	37.2	-
40	17.2	20.9	25.4	30.7	36.5	43.9
45	16.9	20.5	24.9	30.1	35.8	-
50	16.5	20.1	24.4	29.5	35.1	-
55	16.2	19.7	23.9	28.9	34.4	-
60	15.8	19.2	23.4	28.3	33.6	37.0
65	15.1	18.4	22.4	27.0	32.2	-
70	14.1	17.1	20.9	25.2	30.0	-
75	13.1	15.9	19.3	23.4	27.8	-
80	12.1	14.6	17.8	21.5	25.6	-
85	11.0	13.4	16.3	19.7	23.4	-
90	10.0	12.1	14.8	17.8	21.2	-

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	8.2	9.9	12.1	14.6	17.4	24.3
15	9.9	12.0	14.6	17.6	21.0	-
20	11.0	13.4	16.3	19.6	23.4	-
25	11.2	13.6	16.6	20.0	23.8	-
30	11.0	13.4	16.3	19.7	23.5	-
35	10.9	13.2	16.1	19.4	23.1	-
40	10.7	13.0	15.8	19.1	22.7	27.3
45	10.5	12.7	15.5	18.7	22.3	-
50	10.3	12.5	15.2	18.3	21.8	-
55	10.1	12.2	14.9	18.0	21.4	-
60	9.8	11.9	14.5	17.6	20.9	23.0
65	9.4	11.4	13.9	16.8	20.0	-
70	8.8	10.7	13.0	15.7	18.6	-
75	8.1	9.9	12.0	14.5	17.3	-
80	7.5	9.1	11.1	13.4	15.9	-
85	6.8	8.3	10.1	12.2	14.6	-
90	6.2	7.5	9.2	11.1	13.2	-

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	43	68	107
15	27	42	68	110	176
20	35	55	90	148	238
25	36	58	95	156	252
30	35	55	91	150	241
35	34	53	87	143	230
40	32	51	83	136	219
45	31	49	79	130	208
50	30	46	75	123	197
55	28	44	71	116	186
60	27	42	68	110	175
65	25	38	60	98	155
70	21	32	51	82	129
75	18	27	43	67	105
80	16	23	35	55	85
85	13	19	29	44	68
90	11	16	23	35	53

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	164	198	256	351	496
15	197	253	350	510	758
20	225	301	432	652	992
25	231	311	450	682	1043
30	226	303	436	658	1003
35	221	294	421	633	961
40	216	286	407	608	920
45	211	278	392	583	878
50	206	269	378	558	837
55	201	261	363	533	796
60	196	252	348	508	754
65	187	237	322	463	680
70	174	216	286	402	579
75	163	197	255	348	491
80	153	181	227	301	415
85	144	166	203	261	350
90	136	153	182	227	294

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 10k cycle time standards

Cycling Level analysed 1,791 qualifying results from 15,300 community results submitted by 8,327 Cycling Level users from 2021 to 2026 to produce our 10k cycle time standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community results	15,300
Community users	8,327
Qualifying results	1,791
Male results	1,477
Female results	314
Data start	6 December 2021
Data cutoff	4 March 2026
Model generated	9 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 10k was 20:41 across all ages and genders, 19:47 for men (now 2.9% faster) and 23:55 for women (now 6.3% faster).

Male
Female

Level	Previous	Current	Change %
Beginner	25:37	28:37	+10.5%
Novice	22:09	23:11	+4.5%
Intermediate	19:47	19:14	-2.9%
Advanced	18:06	16:21	-10.7%
Elite	16:53	14:16	-18.3%

Level	Previous	Current	Change %
Beginner	32:09	33:14	+3.3%
Novice	27:09	27:22	+0.8%
Intermediate	23:55	22:29	-6.3%
Advanced	21:41	18:37	-16.5%
Elite	20:06	15:38	-28.6%

We created these previous standards on 6 December 2021 and last updated them 28 September 2023.

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10k Cycle Times

Cycling Standards By Age And Ability

What is a good 10k cycle time?

Records and reference values

Male 10k Cycling Times

Average 10k cycle time by age and ability

Records and reference values

Female 10k Cycling Times

Average 10k cycle time by age and ability

Records and reference values

What do the cycling standards mean?

Data behind the 10k cycle time standards

Previous standards (28 Sep 2023)

More Distances

Rate Your Cycle

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

World Record

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	32	50	78	116	166
15	50	82	131	201	291
20	52	86	137	211	306
25	54	88	142	218	316
30	53	87	140	215	312
35	52	86	138	212	308
40	52	85	136	209	303
45	51	84	135	206	299
50	50	83	132	203	294
55	49	81	129	197	286
60	47	77	123	188	271
65	44	72	114	174	251
70	41	66	104	158	227
75	37	59	92	139	199
80	32	51	79	119	169
85	28	43	66	98	139
90	23	35	53	77	108

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	43	68	107
15	27	42	68	110	176
20	35	55	90	148	238
25	36	58	95	156	252
30	35	55	91	150	241
35	34	53	87	143	230
40	32	51	83	136	219
45	31	49	79	130	208
50	30	46	75	123	197
55	28	44	71	116	186
60	27	42	68	110	175
65	25	38	60	98	155
70	21	32	51	82	129
75	18	27	43	67	105
80	16	23	35	55	85
85	13	19	29	44	68
90	11	16	23	35	53

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	32	50	78	116	166
15	50	82	131	201	291
20	52	86	137	211	306
25	54	88	142	218	316
30	53	87	140	215	312
35	52	86	138	212	308
40	52	85	136	209	303
45	51	84	135	206	299
50	50	83	132	203	294
55	49	81	129	197	286
60	47	77	123	188	271
65	44	72	114	174	251
70	41	66	104	158	227
75	37	59	92	139	199
80	32	51	79	119	169
85	28	43	66	98	139
90	23	35	53	77	108

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	43	68	107
15	27	42	68	110	176
20	35	55	90	148	238
25	36	58	95	156	252
30	35	55	91	150	241
35	34	53	87	143	230
40	32	51	83	136	219
45	31	49	79	130	208
50	30	46	75	123	197
55	28	44	71	116	186
60	27	42	68	110	175
65	25	38	60	98	155
70	21	32	51	82	129
75	18	27	43	67	105
80	16	23	35	55	85
85	13	19	29	44	68
90	11	16	23	35	53

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	32	50	78	116	166
15	50	82	131	201	291
20	52	86	137	211	306
25	54	88	142	218	316
30	53	87	140	215	312
35	52	86	138	212	308
40	52	85	136	209	303
45	51	84	135	206	299
50	50	83	132	203	294
55	49	81	129	197	286
60	47	77	123	188	271
65	44	72	114	174	251
70	41	66	104	158	227
75	37	59	92	139	199
80	32	51	79	119	169
85	28	43	66	98	139
90	23	35	53	77	108

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	43	68	107
15	27	42	68	110	176
20	35	55	90	148	238
25	36	58	95	156	252
30	35	55	91	150	241
35	34	53	87	143	230
40	32	51	83	136	219
45	31	49	79	130	208
50	30	46	75	123	197
55	28	44	71	116	186
60	27	42	68	110	175
65	25	38	60	98	155
70	21	32	51	82	129
75	18	27	43	67	105
80	16	23	35	55	85
85	13	19	29	44	68
90	11	16	23	35	53