30k Cycle Times By Age And Ability

What is a good 30k cycle time?

A good 30k time is 59:28 for men and 01:07:36 for women. These are average times across all ages. Compare your 30k time by age and ability below.

Our 30k cycle time standards are based on 8,305 cycling results by Cycling Level users from 2021 to 2026. More...

Time
km/h
mph
Watts
Cal/hr

Cycling Level	Male	Female
Beginner	01:28:30	01:39:56
Novice	01:11:43	01:22:16
Intermediate	59:28	01:07:36
Advanced	50:34	55:57
Elite	44:07	47:00

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

Cycling Level	Male	Female
Beginner	20.3	18.0
Novice	25.1	21.9
Intermediate	30.3	26.6
Advanced	35.6	32.2
Elite	40.8	38.3

km/h: Average speed in kilometres per hour.

Cycling Level	Male	Female
Beginner	12.6	11.2
Novice	15.6	13.6
Intermediate	18.8	16.5
Advanced	22.1	20.0
Elite	25.4	23.8

mph: Average speed in miles per hour.

Cycling Level	Male	Female
Beginner	52	36
Novice	86	57
Intermediate	138	94
Advanced	212	155
Elite	308	250

Watts: Average power output.

Cycling Level	Male	Female
Beginner	326	230
Novice	454	310
Intermediate	650	448
Advanced	928	679
Elite	1289	1037

Cal/hr: Average calorie burn per hour.

Male
Female

Finish Time · 30k

Male 30k Cycling Times

A good 30k time is 59:28 for men. This is the average time across all ages.

Average 30k cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	01:54:51	01:33:04	01:17:11	01:05:38	57:14
15	01:33:09	01:15:29	01:02:36	53:14	46:26
20	01:31:48	01:14:23	01:01:41	52:27	45:45
25	01:31:03	01:13:47	01:01:11	52:02	45:23
30	01:30:20	01:13:12	01:00:42	51:37	45:01
35	01:29:37	01:12:37	01:00:13	51:13	44:40
40	01:28:54	01:12:02	59:45	50:48	44:19
45	01:28:31	01:11:44	59:29	50:35	44:07
50	01:28:58	01:12:05	59:47	50:50	44:20
55	01:30:37	01:13:25	01:00:53	51:47	45:10
60	01:33:14	01:15:33	01:02:39	53:16	46:28
65	01:36:22	01:18:05	01:04:45	55:04	48:01
70	01:40:06	01:21:06	01:07:16	57:12	49:53
75	01:45:14	01:25:16	01:10:42	01:00:08	52:26
80	01:52:29	01:31:08	01:15:35	01:04:16	56:03
85	02:02:41	01:39:25	01:22:27	01:10:07	01:01:09
90	02:17:18	01:51:15	01:32:16	01:18:27	01:08:26

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

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	15.7	19.3	23.3	27.4	31.4
15	19.3	23.8	28.8	33.8	38.8
20	19.6	24.2	29.2	34.3	39.3
25	19.8	24.4	29.4	34.6	39.7
30	19.9	24.6	29.7	34.9	40.0
35	20.1	24.8	29.9	35.1	40.3
40	20.2	25.0	30.1	35.4	40.6
45	20.3	25.1	30.3	35.6	40.8
50	20.2	25.0	30.1	35.4	40.6
55	19.9	24.5	29.6	34.8	39.9
60	19.3	23.8	28.7	33.8	38.7
65	18.7	23.1	27.8	32.7	37.5
70	18.0	22.2	26.8	31.5	36.1
75	17.1	21.1	25.5	29.9	34.3
80	16.0	19.8	23.8	28.0	32.1
85	14.7	18.1	21.8	25.7	29.4
90	13.1	16.2	19.5	22.9	26.3

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	9.7	12.0	14.5	17.0	19.5
15	12.0	14.8	17.9	21.0	24.1
20	12.2	15.0	18.1	21.3	24.4
25	12.3	15.2	18.3	21.5	24.6
30	12.4	15.3	18.4	21.7	24.8
35	12.5	15.4	18.6	21.8	25.0
40	12.6	15.5	18.7	22.0	25.2
45	12.6	15.6	18.8	22.1	25.4
50	12.6	15.5	18.7	22.0	25.2
55	12.3	15.2	18.4	21.6	24.8
60	12.0	14.8	17.9	21.0	24.1
65	11.6	14.3	17.3	20.3	23.3
70	11.2	13.8	16.6	19.6	22.4
75	10.6	13.1	15.8	18.6	21.3
80	9.9	12.3	14.8	17.4	20.0
85	9.1	11.3	13.6	16.0	18.3
90	8.1	10.1	12.1	14.3	16.3

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	30	47	72	108	153
15	47	76	121	185	268
20	48	79	126	193	279
25	49	81	129	197	285
30	50	82	131	201	291
35	51	84	134	205	298
40	52	85	137	210	304
45	52	86	138	212	308
50	52	85	137	210	304
55	50	81	130	199	289
60	47	76	121	185	267
65	43	70	111	169	244
70	40	64	101	153	220
75	36	57	89	135	193
80	31	49	76	113	162
85	26	41	62	91	129
90	21	32	48	69	97

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	241	305	401	534	705
15	305	416	586	826	1137
20	310	426	603	854	1178
25	314	432	613	870	1202
30	317	438	623	886	1226
35	321	444	633	902	1250
40	324	450	644	919	1275
45	326	453	650	928	1288
50	324	450	643	918	1273
55	316	435	619	880	1216
60	304	415	585	825	1135
65	292	393	548	766	1048
70	279	370	510	706	958
75	264	344	465	635	855
80	246	313	415	556	737
85	228	281	361	472	614
90	209	249	308	390	494

Cal/hr: Average calorie burn per hour.

Female 30k Cycling Times

A good 30k time is 01:07:36 for women. This is the average time across all ages.

Average 30k cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	02:16:55	01:52:43	01:32:37	01:16:39	01:04:24
15	01:53:44	01:33:37	01:16:56	01:03:41	53:29
20	01:41:21	01:23:26	01:08:34	56:45	47:40
25	01:39:56	01:22:16	01:07:36	55:57	47:00
30	01:39:56	01:22:16	01:07:36	55:57	47:00
35	01:39:56	01:22:16	01:07:36	55:57	47:00
40	01:39:56	01:22:16	01:07:36	55:57	47:00
45	01:39:56	01:22:16	01:07:36	55:57	47:00
50	01:39:56	01:22:16	01:07:36	55:57	47:00
55	01:39:56	01:22:16	01:07:36	55:57	47:00
60	01:41:14	01:23:21	01:08:29	56:41	47:37
65	01:45:51	01:27:08	01:11:36	59:16	49:47
70	01:52:57	01:32:59	01:16:24	01:03:14	53:07
75	02:01:06	01:39:42	01:21:55	01:07:48	56:57
80	02:10:42	01:47:36	01:28:25	01:13:11	01:01:28
85	02:27:45	02:01:38	01:39:57	01:22:43	01:09:29
90	03:03:22	02:30:57	02:04:03	01:42:40	01:26:15

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

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	13.1	16.0	19.4	23.5	28.0
15	15.8	19.2	23.4	28.3	33.7
20	17.8	21.6	26.3	31.7	37.8
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
45	18.0	21.9	26.6	32.2	38.3
50	18.0	21.9	26.6	32.2	38.3
55	18.0	21.9	26.6	32.2	38.3
60	17.8	21.6	26.3	31.8	37.8
65	17.0	20.7	25.1	30.4	36.2
70	15.9	19.4	23.6	28.5	33.9
75	14.9	18.1	22.0	26.5	31.6
80	13.8	16.7	20.4	24.6	29.3
85	12.2	14.8	18.0	21.8	25.9
90	9.8	11.9	14.5	17.5	20.9

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	8.2	9.9	12.1	14.6	17.4
15	9.8	11.9	14.5	17.6	20.9
20	11.0	13.4	16.3	19.7	23.5
25	11.2	13.6	16.5	20.0	23.8
30	11.2	13.6	16.5	20.0	23.8
35	11.2	13.6	16.5	20.0	23.8
40	11.2	13.6	16.5	20.0	23.8
45	11.2	13.6	16.5	20.0	23.8
50	11.2	13.6	16.5	20.0	23.8
55	11.2	13.6	16.5	20.0	23.8
60	11.0	13.4	16.3	19.7	23.5
65	10.6	12.8	15.6	18.9	22.5
70	9.9	12.0	14.6	17.7	21.1
75	9.2	11.2	13.7	16.5	19.6
80	8.6	10.4	12.6	15.3	18.2
85	7.6	9.2	11.2	13.5	16.1
90	6.1	7.4	9.0	10.9	13.0

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	43	68	107
15	27	42	68	110	175
20	35	55	91	149	241
25	36	57	94	155	250
30	36	57	94	155	250
35	36	57	94	155	250
40	36	57	94	155	250
45	36	57	94	155	250
50	36	57	94	155	250
55	36	57	94	155	250
60	35	55	91	150	242
65	32	50	81	133	214
70	27	43	69	112	179
75	24	36	58	93	148
80	20	31	48	77	121
85	16	23	36	56	88
90	11	15	22	34	51

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	164	198	256	351	496
15	196	252	349	508	755
20	226	302	435	657	1001
25	230	310	448	679	1037
30	230	310	448	679	1037
35	230	310	448	679	1037
40	230	310	448	679	1037
45	230	310	448	679	1037
50	230	310	448	679	1037
55	230	310	448	679	1037
60	226	303	436	659	1004
65	214	282	399	595	898
70	198	255	353	516	767
75	183	231	312	445	651
80	170	209	275	383	548
85	154	183	230	307	424
90	135	152	179	222	286

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 30k cycle time standards

Cycling Level analysed 394 qualifying results from 8,305 community results submitted by 5,212 Cycling Level users from 2021 to 2026 to produce our 30k cycle time standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community results	8,305
Community users	5,212
Qualifying results	394
Male results	352
Female results	42
Data start	7 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 30k was 01:07:02 across all ages and genders, 01:04:05 for men (now 7.8% faster) and 01:17:27 for women (now 14.6% faster).

Male
Female

Level	Previous	Current	Change %
Beginner	01:23:00	01:28:30	+6.2%
Novice	01:11:46	01:11:43	-0.1%
Intermediate	01:04:05	59:28	-7.8%
Advanced	58:38	50:34	-15.9%
Elite	54:40	44:07	-23.9%

Level	Previous	Current	Change %
Beginner	01:44:10	01:39:56	-4.2%
Novice	01:27:57	01:22:16	-6.9%
Intermediate	01:17:27	01:07:36	-14.6%
Advanced	01:10:15	55:57	-25.6%
Elite	01:05:09	47:00	-38.6%

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

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30k Cycle Times

Cycling Standards By Age And Ability

What is a good 30k cycle time?

Male 30k Cycling Times

Average 30k cycle time by age and ability

Female 30k Cycling Times

Average 30k cycle time by age and ability

What do the cycling standards mean?

Data behind the 30k 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	30	47	72	108	153
15	47	76	121	185	268
20	48	79	126	193	279
25	49	81	129	197	285
30	50	82	131	201	291
35	51	84	134	205	298
40	52	85	137	210	304
45	52	86	138	212	308
50	52	85	137	210	304
55	50	81	130	199	289
60	47	76	121	185	267
65	43	70	111	169	244
70	40	64	101	153	220
75	36	57	89	135	193
80	31	49	76	113	162
85	26	41	62	91	129
90	21	32	48	69	97

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	43	68	107
15	27	42	68	110	175
20	35	55	91	149	241
25	36	57	94	155	250
30	36	57	94	155	250
35	36	57	94	155	250
40	36	57	94	155	250
45	36	57	94	155	250
50	36	57	94	155	250
55	36	57	94	155	250
60	35	55	91	150	242
65	32	50	81	133	214
70	27	43	69	112	179
75	24	36	58	93	148
80	20	31	48	77	121
85	16	23	36	56	88
90	11	15	22	34	51

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	30	47	72	108	153
15	47	76	121	185	268
20	48	79	126	193	279
25	49	81	129	197	285
30	50	82	131	201	291
35	51	84	134	205	298
40	52	85	137	210	304
45	52	86	138	212	308
50	52	85	137	210	304
55	50	81	130	199	289
60	47	76	121	185	267
65	43	70	111	169	244
70	40	64	101	153	220
75	36	57	89	135	193
80	31	49	76	113	162
85	26	41	62	91	129
90	21	32	48	69	97

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	43	68	107
15	27	42	68	110	175
20	35	55	91	149	241
25	36	57	94	155	250
30	36	57	94	155	250
35	36	57	94	155	250
40	36	57	94	155	250
45	36	57	94	155	250
50	36	57	94	155	250
55	36	57	94	155	250
60	35	55	91	150	242
65	32	50	81	133	214
70	27	43	69	112	179
75	24	36	58	93	148
80	20	31	48	77	121
85	16	23	36	56	88
90	11	15	22	34	51

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	30	47	72	108	153
15	47	76	121	185	268
20	48	79	126	193	279
25	49	81	129	197	285
30	50	82	131	201	291
35	51	84	134	205	298
40	52	85	137	210	304
45	52	86	138	212	308
50	52	85	137	210	304
55	50	81	130	199	289
60	47	76	121	185	267
65	43	70	111	169	244
70	40	64	101	153	220
75	36	57	89	135	193
80	31	49	76	113	162
85	26	41	62	91	129
90	21	32	48	69	97

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	28	43	68	107
15	27	42	68	110	175
20	35	55	91	149	241
25	36	57	94	155	250
30	36	57	94	155	250
35	36	57	94	155	250
40	36	57	94	155	250
45	36	57	94	155	250
50	36	57	94	155	250
55	36	57	94	155	250
60	35	55	91	150	242
65	32	50	81	133	214
70	27	43	69	112	179
75	24	36	58	93	148
80	20	31	48	77	121
85	16	23	36	56	88
90	11	15	22	34	51