4k Cycle Times By Age And Ability

What is a good 4k cycle time?

A good 4k time is 07:22 for men and 08:44 for women. These are average times across all ages. Compare your 4k time by age and ability below.

Our 4k cycle time standards are based on 3,397 cycling results by Cycling Level users from 2021 to 2026. More...

Time
km/h
mph
Watts
Cal/hr

Cycling Level	Male	Female
Beginner	11:09	13:07
Novice	08:57	10:41
Intermediate	07:22	08:44
Advanced	06:14	07:14
Elite	05:25	06:06
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	21.5	18.3
Novice	26.8	22.5
Intermediate	32.6	27.5
Advanced	38.5	33.2
Elite	44.2	39.3
WR	60.2	55.5

km/h: Average speed in kilometres per hour.

Cycling Level	Male	Female
Beginner	13.4	11.4
Novice	16.7	14.0
Intermediate	20.2	17.1
Advanced	23.9	20.6
Elite	27.5	24.4
WR	37.4	34.5

mph: Average speed in miles per hour.

Cycling Level	Male	Female
Beginner	60	37
Novice	102	61
Intermediate	168	102
Advanced	262	168
Elite	386	270

Watts: Average power output.

Cycling Level	Male	Female
Beginner	354	235
Novice	512	325
Intermediate	760	478
Advanced	1116	729
Elite	1580	1109

Cal/hr: Average calorie burn per hour.

Male
Female

Finish Time · 4k

Male 4k Cycling Times

A good 4k time is 07:22 for men. This is the average time across all ages.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	14:28	11:36	09:33	08:05	07:02	-
15	11:44	09:25	07:45	06:34	05:43	04:34.009
20	11:25	09:10	07:33	06:23	05:33	-
25	11:09	08:57	07:22	06:14	05:25	-
30	11:26	09:10	07:33	06:24	05:34	04:32.630
35	11:44	09:25	07:45	06:34	05:43	04:34.260
40	12:04	09:41	07:58	06:45	05:52	-
45	12:24	09:57	08:12	06:56	06:02	-
50	12:46	10:14	08:26	07:08	06:12	-
55	13:09	10:33	08:41	07:21	06:24	-
60	13:33	10:52	08:57	07:35	06:35	04:50.480
65	13:59	11:13	09:14	07:49	06:48	-
70	14:26	11:35	09:32	08:04	07:01	-
75	14:55	11:58	09:52	08:21	07:15	-
80	15:27	12:24	10:12	08:38	07:31	-
85	16:01	12:51	10:35	08:58	07:47	-
90	16:38	13:21	11:00	09:18	08:05	-

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	16.6	20.7	25.1	29.7	34.1	-
15	20.4	25.5	30.9	36.5	42.0	52.6
20	21.0	26.2	31.8	37.6	43.2	-
25	21.5	26.8	32.6	38.5	44.2	-
30	21.0	26.2	31.8	37.5	43.2	52.8
35	20.4	25.5	30.9	36.5	42.0	52.5
40	19.9	24.8	30.1	35.6	40.9	-
45	19.4	24.1	29.3	34.6	39.8	-
50	18.8	23.4	28.5	33.6	38.7	-
55	18.3	22.8	27.6	32.6	37.5	-
60	17.7	22.1	26.8	31.7	36.4	49.6
65	17.2	21.4	26.0	30.7	35.3	-
70	16.6	20.7	25.2	29.7	34.2	-
75	16.1	20.0	24.3	28.7	33.1	-
80	15.5	19.4	23.5	27.8	31.9	-
85	15.0	18.7	22.7	26.8	30.8	-
90	14.4	18.0	21.8	25.8	29.7	-

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	10.3	12.9	15.6	18.4	21.2	-
15	12.7	15.8	19.2	22.7	26.1	32.7
20	13.1	16.3	19.8	23.3	26.9	-
25	13.4	16.7	20.2	23.9	27.5	-
30	13.0	16.3	19.7	23.3	26.8	32.8
35	12.7	15.8	19.2	22.7	26.1	32.6
40	12.4	15.4	18.7	22.1	25.4	-
45	12.0	15.0	18.2	21.5	24.7	-
50	11.7	14.6	17.7	20.9	24.0	-
55	11.3	14.1	17.2	20.3	23.3	-
60	11.0	13.7	16.7	19.7	22.6	30.8
65	10.7	13.3	16.1	19.1	21.9	-
70	10.3	12.9	15.6	18.5	21.2	-
75	10.0	12.5	15.1	17.9	20.5	-
80	9.7	12.0	14.6	17.3	19.9	-
85	9.3	11.6	14.1	16.6	19.1	-
90	9.0	11.2	13.6	16.0	18.4	-

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	34	55	86	131	190
15	53	90	147	228	335
20	57	96	158	246	361
25	60	102	168	262	386
30	56	96	157	245	360
35	53	90	147	228	334
40	50	84	137	212	310
45	47	78	127	197	288
50	44	73	118	182	266
55	41	68	110	169	245
60	39	63	102	156	226
65	36	59	94	144	208
70	34	55	87	132	191
75	32	51	80	121	175
80	29	47	74	111	159
85	27	43	68	101	145
90	25	40	62	92	131

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	255	334	454	624	843
15	329	466	681	988	1388
20	342	490	722	1055	1489
25	354	512	760	1116	1580
30	341	489	720	1051	1483
35	328	466	681	988	1388
40	317	444	643	927	1297
45	305	424	608	870	1211
50	294	404	574	816	1130
55	284	385	542	764	1053
60	274	368	511	716	980
65	265	351	483	670	912
70	256	335	456	626	847
75	248	320	430	585	786
80	239	306	406	547	729
85	232	292	383	511	675
90	224	279	361	476	624

Cal/hr: Average calorie burn per hour.

Female 4k Cycling Times

A good 4k time is 08:44 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	18:07	14:44	12:04	09:59	08:25	-
15	14:57	12:10	09:57	08:15	06:57	-
20	13:32	11:01	09:01	07:28	06:18	-
25	13:07	10:41	08:44	07:14	06:06	-
30	13:44	11:11	09:09	07:35	06:23	05:04.594
35	14:26	11:44	09:37	07:58	06:43	-
40	15:12	12:22	10:07	08:23	07:04	-
45	16:03	13:03	10:41	08:51	07:28	-
50	17:00	13:50	11:19	09:23	07:55	-
55	18:05	14:43	12:02	09:58	08:25	-
60	19:18	15:42	12:51	10:39	08:59	-
65	20:42	16:50	13:47	11:25	09:38	-
70	22:19	18:09	14:51	12:18	10:23	-
75	24:13	19:42	16:07	13:21	11:16	-
80	26:29	21:33	17:38	14:36	12:19	-
85	29:16	23:48	19:29	16:08	13:37	-
90	32:44	26:38	21:48	18:03	15:13	-

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	13.3	16.3	19.9	24.0	28.5	-
15	16.1	19.7	24.1	29.1	34.5	-
20	17.7	21.8	26.6	32.2	38.1	-
25	18.3	22.5	27.5	33.2	39.3	-
30	17.5	21.5	26.2	31.7	37.6	47.3
35	16.6	20.4	25.0	30.1	35.8	-
40	15.8	19.4	23.7	28.6	34.0	-
45	15.0	18.4	22.5	27.1	32.1	-
50	14.1	17.3	21.2	25.6	30.3	-
55	13.3	16.3	19.9	24.1	28.5	-
60	12.4	15.3	18.7	22.5	26.7	-
65	11.6	14.3	17.4	21.0	24.9	-
70	10.8	13.2	16.2	19.5	23.1	-
75	9.9	12.2	14.9	18.0	21.3	-
80	9.1	11.1	13.6	16.4	19.5	-
85	8.2	10.1	12.3	14.9	17.6	-
90	7.3	9.0	11.0	13.3	15.8	-

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	8.2	10.1	12.4	14.9	17.7	-
15	10.0	12.3	15.0	18.1	21.5	-
20	11.0	13.5	16.6	20.0	23.7	-
25	11.4	14.0	17.1	20.6	24.4	-
30	10.9	13.3	16.3	19.7	23.3	29.4
35	10.3	12.7	15.5	18.7	22.2	-
40	9.8	12.1	14.7	17.8	21.1	-
45	9.3	11.4	14.0	16.8	20.0	-
50	8.8	10.8	13.2	15.9	18.9	-
55	8.2	10.1	12.4	15.0	17.7	-
60	7.7	9.5	11.6	14.0	16.6	-
65	7.2	8.9	10.8	13.1	15.5	-
70	6.7	8.2	10.0	12.1	14.4	-
75	6.2	7.6	9.3	11.2	13.2	-
80	5.6	6.9	8.5	10.2	12.1	-
85	5.1	6.3	7.7	9.2	11.0	-
90	4.6	5.6	6.8	8.3	9.8	-

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	19	29	46	72	112
15	28	45	73	119	188
20	35	57	94	155	247
25	37	61	102	168	270
30	34	55	90	149	237
35	30	49	80	130	207
40	27	43	70	114	180
45	24	38	61	98	155
50	21	33	53	85	133
55	19	29	46	73	113
60	17	25	39	62	95
65	14	22	33	52	79
70	13	19	28	43	66
75	11	16	24	36	54
80	9	13	20	29	43
85	8	11	16	24	34
90	7	9	13	19	27

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	165	203	266	366	517
15	199	262	369	542	803
20	225	308	449	678	1026
25	235	325	478	729	1109
30	221	300	435	655	988
35	208	277	394	585	874
40	196	256	358	522	771
45	184	237	324	465	678
50	174	219	294	414	594
55	165	203	266	367	519
60	156	189	242	326	452
65	149	176	220	290	393
70	142	164	201	258	341
75	135	154	184	229	296
80	130	145	169	205	257
85	125	137	155	183	224
90	120	129	144	165	195

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 257 qualifying results from 3,397 community results submitted by 1,594 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	3,397
Community users	1,594
Qualifying results	257
Male results	223
Female results	34
Data start	8 December 2021
Data cutoff	3 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 4k was 07:46 across all ages and genders, 07:25 for men (now 0.7% faster) and 08:58 for women (now 2.6% faster).

Male
Female

Level	Previous	Current	Change %
Beginner	09:37	11:09	+13.8%
Novice	08:19	08:57	+7.1%
Intermediate	07:25	07:22	-0.7%
Advanced	06:47	06:14	-8.8%
Elite	06:20	05:25	-16.7%

Level	Previous	Current	Change %
Beginner	12:04	13:07	+8.1%
Novice	10:11	10:41	+4.6%
Intermediate	08:58	08:44	-2.6%
Advanced	08:08	07:14	-12.4%
Elite	07:33	06:06	-23.6%

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

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4k Cycle Times

Cycling Standards By Age And Ability

What is a good 4k cycle time?

Records and reference values

Male 4k Cycling Times

Average 4k cycle time by age and ability

Records and reference values

Female 4k Cycling Times

Average 4k cycle time by age and ability

Records and reference values

What do the cycling standards mean?

Data behind the 4k 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	34	55	86	131	190
15	53	90	147	228	335
20	57	96	158	246	361
25	60	102	168	262	386
30	56	96	157	245	360
35	53	90	147	228	334
40	50	84	137	212	310
45	47	78	127	197	288
50	44	73	118	182	266
55	41	68	110	169	245
60	39	63	102	156	226
65	36	59	94	144	208
70	34	55	87	132	191
75	32	51	80	121	175
80	29	47	74	111	159
85	27	43	68	101	145
90	25	40	62	92	131

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	19	29	46	72	112
15	28	45	73	119	188
20	35	57	94	155	247
25	37	61	102	168	270
30	34	55	90	149	237
35	30	49	80	130	207
40	27	43	70	114	180
45	24	38	61	98	155
50	21	33	53	85	133
55	19	29	46	73	113
60	17	25	39	62	95
65	14	22	33	52	79
70	13	19	28	43	66
75	11	16	24	36	54
80	9	13	20	29	43
85	8	11	16	24	34
90	7	9	13	19	27

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	34	55	86	131	190
15	53	90	147	228	335
20	57	96	158	246	361
25	60	102	168	262	386
30	56	96	157	245	360
35	53	90	147	228	334
40	50	84	137	212	310
45	47	78	127	197	288
50	44	73	118	182	266
55	41	68	110	169	245
60	39	63	102	156	226
65	36	59	94	144	208
70	34	55	87	132	191
75	32	51	80	121	175
80	29	47	74	111	159
85	27	43	68	101	145
90	25	40	62	92	131

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	19	29	46	72	112
15	28	45	73	119	188
20	35	57	94	155	247
25	37	61	102	168	270
30	34	55	90	149	237
35	30	49	80	130	207
40	27	43	70	114	180
45	24	38	61	98	155
50	21	33	53	85	133
55	19	29	46	73	113
60	17	25	39	62	95
65	14	22	33	52	79
70	13	19	28	43	66
75	11	16	24	36	54
80	9	13	20	29	43
85	8	11	16	24	34
90	7	9	13	19	27

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	34	55	86	131	190
15	53	90	147	228	335
20	57	96	158	246	361
25	60	102	168	262	386
30	56	96	157	245	360
35	53	90	147	228	334
40	50	84	137	212	310
45	47	78	127	197	288
50	44	73	118	182	266
55	41	68	110	169	245
60	39	63	102	156	226
65	36	59	94	144	208
70	34	55	87	132	191
75	32	51	80	121	175
80	29	47	74	111	159
85	27	43	68	101	145
90	25	40	62	92	131

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	19	29	46	72	112
15	28	45	73	119	188
20	35	57	94	155	247
25	37	61	102	168	270
30	34	55	90	149	237
35	30	49	80	130	207
40	27	43	70	114	180
45	24	38	61	98	155
50	21	33	53	85	133
55	19	29	46	73	113
60	17	25	39	62	95
65	14	22	33	52	79
70	13	19	28	43	66
75	11	16	24	36	54
80	9	13	20	29	43
85	8	11	16	24	34
90	7	9	13	19	27