20k Cycle Times By Age And Ability

What is a good 20k cycle time?

A good 20k time is 39:12 for men and 45:02 for women. These are average times across all ages. Compare your 20k time by age and ability below.

Our 20k cycle time standards are based on 12,028 cycling results by Cycling Level users from 2021 to 2026. More...

Time
km/h
mph
Watts
Cal/hr

Cycling Level	Male	Female
Beginner	58:21	01:06:34
Novice	47:17	54:48
Intermediate	39:12	45:02
Advanced	33:20	37:16
Elite	29:05	31:19
NR	24:06.360	26:41.983

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

Cycling Level	Male	Female
Beginner	20.6	18.0
Novice	25.4	21.9
Intermediate	30.6	26.6
Advanced	36.0	32.2
Elite	41.3	38.3
NR	49.8	44.9

km/h: Average speed in kilometres per hour.

Cycling Level	Male	Female
Beginner	12.8	11.2
Novice	15.8	13.6
Intermediate	19.0	16.6
Advanced	22.4	20.0
Elite	25.6	23.8
NR	30.9	27.9

mph: Average speed in miles per hour.

Cycling Level	Male	Female
Beginner	54	36
Novice	89	57
Intermediate	143	94
Advanced	219	156
Elite	318	251

Watts: Average power output.

Cycling Level	Male	Female
Beginner	331	230
Novice	463	310
Intermediate	665	449
Advanced	953	680
Elite	1325	1039

Cal/hr: Average calorie burn per hour.

Male
Female

Finish Time · 20k

Male 20k Cycling Times

A good 20k time is 39:12 for men. This is the average time across all ages.

Average 20k cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	01:15:39	01:01:18	50:50	43:14	37:42	-
15	01:01:21	49:43	41:14	35:04	30:35	24:13.000
20	58:21	47:17	39:12	33:20	29:05	-
25	58:21	47:17	39:12	33:20	29:05	-
30	58:21	47:17	39:12	33:20	29:05	-
35	58:21	47:17	39:12	33:20	29:05	-
40	58:21	47:17	39:12	33:20	29:05	-
45	58:21	47:17	39:12	33:20	29:05	27:41.990
50	58:21	47:17	39:12	33:20	29:05	24:06.360
55	58:41	47:33	39:26	33:32	29:15	28:22.000
60	59:46	48:25	40:09	34:09	29:47	26:54.270
65	01:01:41	49:59	41:27	35:15	30:45	25:36.170
70	01:04:30	52:16	43:21	36:51	32:09	26:46.167
75	01:07:41	54:51	45:29	38:41	33:44	29:50.900
80	01:11:13	57:42	47:51	40:41	35:29	31:30.688
85	01:15:07	01:00:52	50:28	42:55	37:26	34:26.800
90	01:19:28	01:04:24	53:24	45:25	39:36	32:59.099

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	15.9	19.6	23.6	27.8	31.8	-
15	19.6	24.1	29.1	34.2	39.2	49.6
20	20.6	25.4	30.6	36.0	41.3	-
25	20.6	25.4	30.6	36.0	41.3	-
30	20.6	25.4	30.6	36.0	41.3	-
35	20.6	25.4	30.6	36.0	41.3	-
40	20.6	25.4	30.6	36.0	41.3	-
45	20.6	25.4	30.6	36.0	41.3	43.3
50	20.6	25.4	30.6	36.0	41.3	49.8
55	20.5	25.2	30.4	35.8	41.0	42.3
60	20.1	24.8	29.9	35.1	40.3	44.6
65	19.5	24.0	29.0	34.0	39.0	46.9
70	18.6	23.0	27.7	32.6	37.3	44.8
75	17.7	21.9	26.4	31.0	35.6	40.2
80	16.9	20.8	25.1	29.5	33.8	38.1
85	16.0	19.7	23.8	28.0	32.1	34.8
90	15.1	18.6	22.5	26.4	30.3	36.4

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	9.9	12.2	14.7	17.2	19.8	-
15	12.2	15.0	18.1	21.3	24.4	30.8
20	12.8	15.8	19.0	22.4	25.6	-
25	12.8	15.8	19.0	22.4	25.6	-
30	12.8	15.8	19.0	22.4	25.6	-
35	12.8	15.8	19.0	22.4	25.6	-
40	12.8	15.8	19.0	22.4	25.6	-
45	12.8	15.8	19.0	22.4	25.6	26.9
50	12.8	15.8	19.0	22.4	25.6	30.9
55	12.7	15.7	18.9	22.2	25.5	26.3
60	12.5	15.4	18.6	21.8	25.0	27.7
65	12.1	14.9	18.0	21.2	24.3	29.1
70	11.6	14.3	17.2	20.2	23.2	27.9
75	11.0	13.6	16.4	19.3	22.1	25.0
80	10.5	12.9	15.6	18.3	21.0	23.7
85	9.9	12.3	14.8	17.4	19.9	21.6
90	9.4	11.6	14.0	16.4	18.8	22.6

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	48	74	111	158
15	48	78	125	191	277
20	54	89	143	219	318
25	54	89	143	219	318
30	54	89	143	219	318
35	54	89	143	219	318
40	54	89	143	219	318
45	54	89	143	219	318
50	54	89	143	219	318
55	53	88	140	216	313
60	51	84	134	205	298
65	47	77	124	189	273
70	43	70	110	168	242
75	39	62	98	148	212
80	35	55	86	130	185
85	31	49	76	113	161
90	28	43	66	98	139

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	244	310	409	546	723
15	309	424	600	849	1171
20	331	463	665	953	1325
25	331	463	665	953	1325
30	331	463	665	953	1325
35	331	463	665	953	1325
40	331	463	665	953	1325
45	331	463	665	953	1325
50	331	463	665	953	1325
55	329	458	658	941	1307
60	321	444	633	902	1249
65	307	420	594	839	1156
70	291	391	544	760	1038
75	274	362	496	685	927
80	260	336	453	616	826
85	246	313	413	554	734
90	233	291	378	498	651

Cal/hr: Average calorie burn per hour.

Female 20k Cycling Times

A good 20k time is 45:02 for women. This is the average time across all ages.

Average 20k cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	01:30:51	01:14:47	01:01:28	50:52	42:44	-
15	01:15:49	01:02:25	51:17	42:27	35:40	29:41.970
20	01:08:15	56:11	46:10	38:13	32:06	-
25	01:06:34	54:48	45:02	37:16	31:19	-
30	01:06:34	54:48	45:02	37:16	31:19	-
35	01:06:34	54:48	45:02	37:16	31:19	-
40	01:06:34	54:48	45:02	37:16	31:19	29:41.124
45	01:06:34	54:48	45:02	37:16	31:19	-
50	01:06:34	54:48	45:02	37:16	31:19	33:27.890
55	01:06:34	54:48	45:02	37:16	31:19	26:41.983
60	01:07:53	55:53	45:55	38:00	31:56	28:20.904
65	01:10:48	58:17	47:54	39:39	33:18	28:23.800
70	01:13:59	01:00:55	50:03	41:26	34:48	33:00.020
75	01:17:29	01:03:47	52:25	43:23	36:26	33:28.989
80	01:23:36	01:08:50	56:34	46:49	39:19	33:31.956
85	01:38:49	01:21:21	01:06:51	55:20	46:29	-
90	02:15:38	01:51:39	01:31:45	01:15:56	01:03:47	-

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	13.2	16.0	19.5	23.6	28.1	-
15	15.8	19.2	23.4	28.3	33.7	40.4
20	17.6	21.4	26.0	31.4	37.4	-
25	18.0	21.9	26.6	32.2	38.3	-
30	18.0	21.9	26.6	32.2	38.3	-
35	18.0	21.9	26.6	32.2	38.3	-
40	18.0	21.9	26.6	32.2	38.3	40.4
45	18.0	21.9	26.6	32.2	38.3	-
50	18.0	21.9	26.6	32.2	38.3	35.9
55	18.0	21.9	26.6	32.2	38.3	44.9
60	17.7	21.5	26.1	31.6	37.6	42.3
65	16.9	20.6	25.1	30.3	36.0	42.3
70	16.2	19.7	24.0	29.0	34.5	36.4
75	15.5	18.8	22.9	27.7	32.9	35.8
80	14.4	17.4	21.2	25.6	30.5	35.8
85	12.1	14.8	17.9	21.7	25.8	-
90	8.8	10.7	13.1	15.8	18.8	-

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	8.2	10.0	12.1	14.7	17.4	-
15	9.8	11.9	14.5	17.6	20.9	25.1
20	10.9	13.3	16.2	19.5	23.2	-
25	11.2	13.6	16.6	20.0	23.8	-
30	11.2	13.6	16.6	20.0	23.8	-
35	11.2	13.6	16.6	20.0	23.8	-
40	11.2	13.6	16.6	20.0	23.8	25.1
45	11.2	13.6	16.6	20.0	23.8	-
50	11.2	13.6	16.6	20.0	23.8	22.3
55	11.2	13.6	16.6	20.0	23.8	27.9
60	11.0	13.3	16.2	19.6	23.4	26.3
65	10.5	12.8	15.6	18.8	22.4	26.3
70	10.1	12.2	14.9	18.0	21.4	22.6
75	9.6	11.7	14.2	17.2	20.5	22.3
80	8.9	10.8	13.2	15.9	19.0	22.2
85	7.5	9.2	11.2	13.5	16.0	-
90	5.5	6.7	8.1	9.8	11.7	-

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	19	28	43	69	108
15	27	42	68	110	175
20	34	54	88	145	234
25	36	57	94	156	251
30	36	57	94	156	251
35	36	57	94	156	251
40	36	57	94	156	251
45	36	57	94	156	251
50	36	57	94	156	251
55	36	57	94	156	251
60	35	55	90	148	238
65	31	49	80	132	212
70	29	44	72	117	187
75	26	40	64	104	165
80	22	33	53	85	135
85	16	23	36	56	87
90	9	13	18	27	40

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	164	199	258	354	501
15	196	252	349	508	755
20	223	297	427	642	976
25	230	310	449	680	1039
30	230	310	449	680	1039
35	230	310	449	680	1039
40	230	310	449	680	1039
45	230	310	449	680	1039
50	230	310	449	680	1039
55	230	310	449	680	1039
60	224	300	431	650	990
65	213	280	397	591	891
70	202	262	365	536	800
75	191	244	335	485	717
80	177	220	294	415	601
85	154	182	229	305	421
90	128	142	163	196	244

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 20k cycle time standards

Cycling Level analysed 970 qualifying results from 12,028 community results submitted by 6,846 Cycling Level users from 2021 to 2026 to produce our 20k cycle time standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community results	12,028
Community users	6,846
Qualifying results	970
Male results	806
Female results	164
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 20k was 43:26 across all ages and genders, 41:32 for men (now 5.9% faster) and 50:12 for women (now 11.5% faster).

Male
Female

Level	Previous	Current	Change %
Beginner	53:47	58:21	+7.8%
Novice	46:30	47:17	+1.6%
Intermediate	41:32	39:12	-5.9%
Advanced	38:00	33:20	-14.0%
Elite	35:26	29:05	-21.8%

Level	Previous	Current	Change %
Beginner	01:07:30	01:06:34	-1.4%
Novice	56:59	54:48	-4.0%
Intermediate	50:12	45:02	-11.5%
Advanced	45:32	37:16	-22.1%
Elite	42:13	31:19	-34.8%

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

Archive.org

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20k Cycle Times

Cycling Standards By Age And Ability

What is a good 20k cycle time?

Records and reference values

Male 20k Cycling Times

Average 20k cycle time by age and ability

Records and reference values

Female 20k Cycling Times

Average 20k cycle time by age and ability

Records and reference values

What do the cycling standards mean?

Data behind the 20k 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	31	48	74	111	158
15	48	78	125	191	277
20	54	89	143	219	318
25	54	89	143	219	318
30	54	89	143	219	318
35	54	89	143	219	318
40	54	89	143	219	318
45	54	89	143	219	318
50	54	89	143	219	318
55	53	88	140	216	313
60	51	84	134	205	298
65	47	77	124	189	273
70	43	70	110	168	242
75	39	62	98	148	212
80	35	55	86	130	185
85	31	49	76	113	161
90	28	43	66	98	139

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	19	28	43	69	108
15	27	42	68	110	175
20	34	54	88	145	234
25	36	57	94	156	251
30	36	57	94	156	251
35	36	57	94	156	251
40	36	57	94	156	251
45	36	57	94	156	251
50	36	57	94	156	251
55	36	57	94	156	251
60	35	55	90	148	238
65	31	49	80	132	212
70	29	44	72	117	187
75	26	40	64	104	165
80	22	33	53	85	135
85	16	23	36	56	87
90	9	13	18	27	40

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	48	74	111	158
15	48	78	125	191	277
20	54	89	143	219	318
25	54	89	143	219	318
30	54	89	143	219	318
35	54	89	143	219	318
40	54	89	143	219	318
45	54	89	143	219	318
50	54	89	143	219	318
55	53	88	140	216	313
60	51	84	134	205	298
65	47	77	124	189	273
70	43	70	110	168	242
75	39	62	98	148	212
80	35	55	86	130	185
85	31	49	76	113	161
90	28	43	66	98	139

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	19	28	43	69	108
15	27	42	68	110	175
20	34	54	88	145	234
25	36	57	94	156	251
30	36	57	94	156	251
35	36	57	94	156	251
40	36	57	94	156	251
45	36	57	94	156	251
50	36	57	94	156	251
55	36	57	94	156	251
60	35	55	90	148	238
65	31	49	80	132	212
70	29	44	72	117	187
75	26	40	64	104	165
80	22	33	53	85	135
85	16	23	36	56	87
90	9	13	18	27	40

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	48	74	111	158
15	48	78	125	191	277
20	54	89	143	219	318
25	54	89	143	219	318
30	54	89	143	219	318
35	54	89	143	219	318
40	54	89	143	219	318
45	54	89	143	219	318
50	54	89	143	219	318
55	53	88	140	216	313
60	51	84	134	205	298
65	47	77	124	189	273
70	43	70	110	168	242
75	39	62	98	148	212
80	35	55	86	130	185
85	31	49	76	113	161
90	28	43	66	98	139

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	19	28	43	69	108
15	27	42	68	110	175
20	34	54	88	145	234
25	36	57	94	156	251
30	36	57	94	156	251
35	36	57	94	156	251
40	36	57	94	156	251
45	36	57	94	156	251
50	36	57	94	156	251
55	36	57	94	156	251
60	35	55	90	148	238
65	31	49	80	132	212
70	29	44	72	117	187
75	26	40	64	104	165
80	22	33	53	85	135
85	16	23	36	56	87
90	9	13	18	27	40