40k Cycle Times

Cycling Standards By Age And Ability

What is a good 40k cycle time?

A good 40k time is 01:19:56 for men and 01:30:11 for women. These are average times across all ages. Compare your 40k time by age and ability below.

Our 40k cycle time standards are based on 9,637 cycling results by Cycling Level users from 2021 to 2026. More...

Cycling LevelMaleFemale
Beginner01:58:5702:13:19
Novice01:36:2301:49:45
Intermediate01:19:5601:30:11
Advanced01:07:5801:14:39
Elite59:1701:02:42
NR 44:54.590 51:36.240

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

Cycling LevelMaleFemale
Beginner20.218.0
Novice24.921.9
Intermediate30.026.6
Advanced35.332.2
Elite40.538.3
NR 53.4 46.5

km/h: Average speed in kilometres per hour.

Cycling LevelMaleFemale
Beginner12.511.2
Novice15.513.6
Intermediate18.716.5
Advanced21.920.0
Elite25.223.8
NR 33.2 28.9

mph: Average speed in miles per hour.

Cycling LevelMaleFemale
Beginner5236
Novice8557
Intermediate13694
Advanced208155
Elite302250

Watts: Average power output.

Cycling LevelMaleFemale
Beginner323230
Novice447309
Intermediate639448
Advanced912678
Elite12641036

Cal/hr: Average calorie burn per hour.

Records and reference values

WR = world record; NR = national record. Select a record for its details. Record sources and categories.

Male finish time distribution over 40k Model estimates over the 1 to 99 percentile range. Higher performance is to the right. Curve height shows relative frequency, not observed counts. Beginner: 01:58:57 · faster than 5% Novice: 01:36:23 · faster than 20% Intermediate: 01:19:56 · faster than 50% Advanced: 01:07:58 · faster than 80% Elite: 59:17 · faster than 95%

Finish Time · 40k

Male 40k Cycling Times

A good 40k time is 01:19:56 for men. This is the average time across all ages.
AgeBeginnerNoviceIntermediateAdvancedEliteRecord
1002:34:2202:05:0401:43:4401:28:1201:16:56-
1502:05:1201:41:2701:24:0801:11:3201:02:24-
2002:03:2301:39:5801:22:5401:10:3001:01:29-
2502:02:2301:39:0901:22:1401:09:5601:00:59-
3002:01:2401:38:2201:21:3501:09:2201:00:30 44:54.590
3502:00:2701:37:3601:20:5601:08:4901:00:02 47:48.690
4001:59:2901:36:4901:20:1801:08:1759:33 48:25.480
4501:59:0001:36:2501:19:5801:08:0059:18 48:28.520
5001:59:4401:37:0101:20:2801:08:2559:41 48:45.630
5502:01:2801:38:2501:21:3701:09:2401:00:32 50:18.478
6002:04:1401:40:4001:23:2901:10:5901:01:55 50:49.094
6502:08:1201:43:5301:26:0901:13:1601:03:54-
7002:13:3601:48:1501:29:4701:16:2101:06:35-
7502:20:4601:54:0401:34:3601:20:2601:10:09-
8002:30:1302:01:4301:40:5601:25:5001:14:52-
8502:42:4302:11:5101:49:2101:32:5901:21:06-
9002:59:3602:25:3202:00:4101:42:3801:29:31-

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

AgeBeginnerNoviceIntermediateAdvancedEliteRecord
1015.519.223.127.231.2-
1519.223.728.533.538.5-
2019.524.028.934.039.0-
2519.624.229.234.339.4-
3019.824.429.434.639.7 53.4
3519.924.629.734.940.0 50.2
4020.124.829.935.240.3 49.6
4520.224.930.035.340.5 49.5
5020.024.729.835.140.2 49.2
5519.824.429.434.639.6 47.7
6019.323.828.733.838.8 47.2
6518.723.127.932.837.6-
7018.022.226.731.436.0-
7517.021.025.429.834.2-
8016.019.723.828.032.1-
8514.718.221.925.829.6-
9013.416.519.923.426.8-

km/h: Average speed in kilometres per hour.

AgeBeginnerNoviceIntermediateAdvancedEliteRecord
109.711.914.416.919.4-
1511.914.717.720.823.9-
2012.114.918.021.224.3-
2512.215.018.121.324.5-
3012.315.218.321.524.6 33.2
3512.415.318.421.724.8 31.2
4012.515.418.621.825.0 30.8
4512.515.518.621.925.1 30.8
5012.515.418.521.825.0 30.6
5512.315.218.321.524.6 29.6
6012.014.817.921.024.1 29.3
6511.614.417.320.423.3-
7011.213.816.619.522.4-
7510.613.115.818.521.3-
809.912.314.817.419.9-
859.211.313.616.018.4-
908.310.212.414.516.7-

mph: Average speed in miles per hour.

AgeBeginnerNoviceIntermediateAdvancedElite
10294671106150
154675119181262
204777123189273
254879126193279
304981129197285
355082131201291
405184134205298
455185136208301
505183133204296
554980129197285
604776121185268
654471112170246
704064101153220
75365789133191
80314976113161
8527416392131
9022335073102

Watts: Average power output.

AgeBeginnerNoviceIntermediateAdvancedElite
10240302395526693
153024105768121116
203074205948391156
253114266038541179
303144326138701202
353174386238861226
403214446339021250
453224476399111263
503204426318981243
553144316138691201
603054155858261137
652933955507701054
70279370509704956
75263342462631848
80246313414554735
85229283364477621
90211254316402511

Cal/hr: Average calorie burn per hour.

Records and reference values

WR = world record; NR = national record. Select a record for its details. Record sources and categories.

Female 40k Cycling Times

A good 40k time is 01:30:11 for women. This is the average time across all ages.
AgeBeginnerNoviceIntermediateAdvancedEliteRecord
1003:02:3902:30:2202:03:3401:42:1601:25:55-
1502:31:4402:04:5401:42:3801:24:5701:11:22-
2002:15:1401:51:1901:31:2901:15:4301:03:36-
2502:13:1901:49:4501:30:1101:14:3901:02:42-
3002:13:1901:49:4501:30:1101:14:3901:02:42 52:50.230
3502:13:1901:49:4501:30:1101:14:3901:02:42 53:01.990
4002:13:1901:49:4501:30:1101:14:3901:02:42 52:48.270
4502:13:1901:49:4501:30:1101:14:3901:02:42 53:32.170
5002:13:1901:49:4501:30:1101:14:3901:02:42 55:08.680
5502:13:1901:49:4501:30:1101:14:3901:02:42 54:08.097
6002:14:5001:51:0001:31:1301:15:3001:03:25-
6502:21:1701:56:1901:35:3501:19:0701:06:27-
7002:32:2602:05:2901:43:0701:25:2101:11:42-
7502:45:3702:16:2001:52:0201:32:4401:17:54-
8003:01:1702:29:1402:02:3801:41:3001:25:16-
8503:20:1502:44:5102:15:2801:52:0701:34:11-
9003:43:3903:04:0702:31:1802:05:1401:45:12-

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

AgeBeginnerNoviceIntermediateAdvancedEliteRecord
1013.116.019.423.527.9-
1515.819.223.428.333.6-
2017.721.626.231.737.7-
2518.021.926.632.238.3-
3018.021.926.632.238.3 45.4
3518.021.926.632.238.3 45.3
4018.021.926.632.238.3 45.5
4518.021.926.632.238.3 44.8
5018.021.926.632.238.3 43.5
5518.021.926.632.238.3 44.3
6017.821.626.331.837.8-
6517.020.625.130.336.1-
7015.719.123.328.133.5-
7514.517.621.425.930.8-
8013.216.119.623.628.1-
8512.014.617.721.425.5-
9010.713.015.919.222.8-

km/h: Average speed in kilometres per hour.

AgeBeginnerNoviceIntermediateAdvancedEliteRecord
108.29.912.114.617.4-
159.811.914.517.620.9-
2011.013.416.319.723.4-
2511.213.616.520.023.8-
3011.213.616.520.023.8 28.2
3511.213.616.520.023.8 28.1
4011.213.616.520.023.8 28.2
4511.213.616.520.023.8 27.9
5011.213.616.520.023.8 27.0
5511.213.616.520.023.8 27.5
6011.113.416.319.823.5-
6510.612.815.618.922.4-
709.811.914.517.520.8-
759.010.913.316.119.1-
808.210.012.214.717.5-
857.49.011.013.315.8-
906.78.19.911.914.2-

mph: Average speed in miles per hour.

AgeBeginnerNoviceIntermediateAdvancedElite
1018284368107
15274267110175
20355590149240
25365794155250
30365794155250
35365794155250
40365794155250
45365794155250
50365794155250
55365794155250
60355691150242
65325081133213
70274167108173
7522345487138
8019284469109
851523355484
901318274263

Watts: Average power output.

AgeBeginnerNoviceIntermediateAdvancedElite
10163198256351495
15196252348507754
20226302435656999
252303094486781036
302303094486781036
352303094486781036
402303094486781036
452303094486781036
502303094486781036
552303094486781036
602263044376601007
65213281399593896
70195250345502745
75179223299423615
80165200259356503
85152180225298410
90142162197251333

Cal/hr: Average calorie burn per hour.

Records and reference values

WR = world record; NR = national record. Select a record for its details. Record sources and categories.

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 40k cycle time standards

Cycling Level analysed 832 qualifying results from 9,637 community results submitted by 5,467 Cycling Level users from 2021 to 2026 to produce our 40k cycle time standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community results 9,637
Community users 5,467
Qualifying results 832
Male results 768
Female results 64
Data start
Data cutoff
Model generated

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

Previous standards ()

The old average finish time for 40k was 01:31:12 across all ages and genders, 01:27:12 for men (now 9.1% faster) and 01:45:23 for women (now 16.8% faster).

LevelPreviousCurrentChange %
Beginner01:52:5501:58:57+5.1%
Novice01:37:3801:36:23-1.3%
Intermediate01:27:1201:19:56-9.1%
Advanced01:19:4601:07:58-17.4%
Elite01:14:2359:17-25.5%
LevelPreviousCurrentChange %
Beginner02:21:4302:13:19-6.3%
Novice01:59:3901:49:45-9.0%
Intermediate01:45:2301:30:11-16.8%
Advanced01:35:3501:14:39-28.0%
Elite01:28:3701:02:42-41.3%

We created these previous standards on and last updated them .

Archive.org

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