500m Cycle Times By Age And Ability

What is a good 500m cycle time?

A good 500m time is 00:40 for men and 00:47 for women. These are average times across all ages. Compare your 500m time by age and ability below.

Updated for 2026. Our 500m cycle time standards are based on 1,396 cycling results submitted by 426 Cycling Level users from 2021 to 2026. Data and sources

Time
km/h
mph
Watts
Cal/hr

Cycling Level	Male	Female
Beginner	01:05	01:12
Novice	00:50	00:57
Intermediate	00:40	00:47
Advanced	00:33	00:40
Elite	00:29	00:36
WR	00:25	00:27

Time: Finish time for the full distance (mm:ss or hh:mm:ss).

Cycling Level	Male	Female
Beginner	27.6	25.1
Novice	36.0	31.7
Intermediate	45.0	38.3
Advanced	54.1	44.6
Elite	62.9	50.4
WR	73.3	66.5

km/h: Average speed in kilometres per hour.

Cycling Level	Male	Female
Beginner	17.2	15.6
Novice	22.4	19.7
Intermediate	28.0	23.8
Advanced	33.6	27.7
Elite	39.1	31.3
WR	45.5	41.3

mph: Average speed in miles per hour.

Cycling Level	Male	Female
Beginner	109	81
Novice	219	149
Intermediate	404	250
Advanced	680	384
Elite	1047	545

Watts: Average power output.

Cycling Level	Male	Female
Beginner	540	399
Novice	955	657
Intermediate	1650	1037
Advanced	2688	1541
Elite	4072	2147

Cal/hr: Average calorie burn per hour.

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

Male 500m Cycling Times

A good 500m time is 40 for men. This is the average time across all ages.

Average 500m cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	01:40	01:17	01:01	00:51	00:44	00:35
15	01:22	01:03	00:50	00:42	00:36	00:27
20	01:06	00:51	00:41	00:34	00:29	-
25	01:10	00:53	00:43	00:35	00:31	-
30	01:13	00:56	00:45	00:37	00:32	-
35	01:16	00:58	00:46	00:39	00:33	-
40	01:19	01:00	00:48	00:40	00:35	00:33
45	01:21	01:02	00:50	00:41	00:36	00:34
50	01:21	01:02	00:50	00:41	00:36	00:33
55	01:19	01:01	00:48	00:40	00:35	00:32
60	01:21	01:02	00:50	00:41	00:36	00:34
65	01:24	01:04	00:52	00:43	00:37	00:35
70	01:27	01:07	00:53	00:44	00:38	00:37
75	01:31	01:10	00:56	00:47	00:40	00:39
80	01:33	01:12	00:57	00:48	00:41	00:39
85	01:36	01:13	00:59	00:49	00:42	00:41
90	01:48	01:22	01:06	00:55	00:47	-

Time: Finish time for the full distance (mm:ss or hh:mm:ss).

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	18.0	23.4	29.3	35.2	40.9	51.9
15	21.9	28.6	35.7	42.9	49.9	66.7
20	27.1	35.4	44.2	53.1	61.7	-
25	25.9	33.8	42.2	50.8	59.0	-
30	24.8	32.4	40.4	48.6	56.5	-
35	23.8	31.1	38.8	46.6	54.2	-
40	22.9	29.8	37.3	44.8	52.1	54.2
45	22.2	28.9	36.1	43.4	50.5	52.8
50	22.2	28.9	36.1	43.5	50.5	53.8
55	22.8	29.7	37.2	44.7	51.9	55.6
60	22.2	29.0	36.3	43.6	50.7	52.2
65	21.4	28.0	34.9	42.0	48.8	51.2
70	20.7	27.0	33.7	40.5	47.1	48.8
75	19.7	25.7	32.1	38.6	44.9	46.6
80	19.3	25.2	31.4	37.8	43.9	46.3
85	18.8	24.5	30.6	36.8	42.8	44.4
90	16.7	21.8	27.3	32.8	38.1	-

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	11.2	14.6	18.2	21.9	25.4	32.2
15	13.6	17.8	22.2	26.7	31.0	41.5
20	16.8	22.0	27.4	33.0	38.4	-
25	16.1	21.0	26.2	31.5	36.7	-
30	15.4	20.1	25.1	30.2	35.1	-
35	14.8	19.3	24.1	29.0	33.7	-
40	14.2	18.5	23.2	27.9	32.4	33.7
45	13.8	18.0	22.5	27.0	31.4	32.8
50	13.8	18.0	22.5	27.0	31.4	33.4
55	14.2	18.5	23.1	27.8	32.3	34.6
60	13.8	18.0	22.5	27.1	31.5	32.4
65	13.3	17.4	21.7	26.1	30.3	31.8
70	12.8	16.8	20.9	25.2	29.2	30.3
75	12.2	16.0	20.0	24.0	27.9	28.9
80	12.0	15.6	19.5	23.5	27.3	28.8
85	11.7	15.2	19.0	22.9	26.6	27.6
90	10.4	13.6	17.0	20.4	23.7	-

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	40	73	127	206	310
15	62	120	214	355	541
20	104	209	384	645	992
25	93	185	338	567	871
30	84	165	300	502	770
35	76	148	268	447	684
40	69	134	241	400	611
45	64	123	221	366	559
50	64	123	221	367	560
55	68	132	239	396	605
60	64	124	223	370	564
65	59	113	202	334	508
70	54	103	183	302	458
75	49	92	162	265	402
80	47	87	153	250	378
85	44	81	142	232	351
90	34	62	106	171	256

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	278	404	607	905	1297
15	363	579	936	1464	2165
20	522	915	1573	2556	3865
25	480	825	1403	2264	3410
30	444	750	1260	2018	3027
35	414	686	1139	1811	2704
40	388	631	1035	1634	2428
45	370	593	962	1508	2233
50	370	593	963	1510	2236
55	386	627	1027	1620	2407
60	371	596	969	1521	2253
65	351	554	889	1385	2041
70	333	517	819	1264	1854
75	313	474	738	1127	1642
80	304	456	705	1070	1553
85	294	435	665	1003	1449
90	258	362	529	773	1093

Cal/hr: Average calorie burn per hour.

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

Female 500m Cycling Times

A good 500m time is 47 for women. This is the average time across all ages.

Average 500m cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	01:34	01:14	01:02	00:53	00:47	00:38
15	01:18	01:02	00:51	00:44	00:39	00:34
20	01:13	00:58	00:48	00:41	00:36	-
25	01:15	01:00	00:49	00:42	00:38	-
30	01:18	01:02	00:51	00:44	00:39	00:38
35	01:17	01:01	00:50	00:43	00:38	00:35
40	01:15	01:00	00:49	00:42	00:38	00:36
45	01:15	00:59	00:49	00:42	00:37	00:35
50	01:17	01:01	00:51	00:43	00:38	00:37
55	01:18	01:02	00:51	00:44	00:39	00:37
60	01:21	01:04	00:53	00:45	00:40	00:39
65	01:26	01:08	00:57	00:49	00:43	00:42
70	01:29	01:11	00:59	00:50	00:44	00:43
75	01:32	01:13	01:00	00:52	00:46	00:44
80	01:33	01:13	01:01	00:52	00:46	00:44
85	01:32	01:13	01:01	00:52	00:46	-
90	01:32	01:13	01:01	00:52	00:46	-

Time: Finish time for the full distance (mm:ss or hh:mm:ss).

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	19.2	24.2	29.2	34.0	38.4	47.5
15	23.1	29.1	35.1	40.9	46.3	53.2
20	24.7	31.3	37.7	43.9	49.7	-
25	23.9	30.1	36.4	42.4	47.9	-
30	23.0	29.1	35.1	40.9	46.3	48.0
35	23.5	29.7	35.9	41.8	47.2	50.8
40	23.9	30.2	36.4	42.4	48.0	50.2
45	24.0	30.3	36.6	42.6	48.1	51.0
50	23.4	29.5	35.6	41.5	46.9	48.3
55	23.1	29.2	35.3	41.1	46.5	49.3
60	22.3	28.2	34.0	39.6	44.8	45.7
65	20.9	26.4	31.8	37.1	41.9	43.1
70	20.2	25.5	30.7	35.8	40.5	42.2
75	19.6	24.7	29.8	34.7	39.3	40.7
80	19.4	24.5	29.6	34.5	39.0	41.2
85	19.5	24.6	29.7	34.6	39.2	-
90	19.5	24.6	29.7	34.6	39.2	-

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	11.9	15.0	18.1	21.1	23.9	29.5
15	14.3	18.1	21.8	25.4	28.7	33.1
20	15.4	19.4	23.4	27.3	30.9	-
25	14.8	18.7	22.6	26.3	29.8	-
30	14.3	18.1	21.8	25.4	28.7	29.8
35	14.6	18.5	22.3	26.0	29.3	31.6
40	14.8	18.7	22.6	26.4	29.8	31.2
45	14.9	18.8	22.7	26.5	29.9	31.7
50	14.5	18.3	22.1	25.8	29.1	30.0
55	14.4	18.2	21.9	25.5	28.9	30.6
60	13.9	17.5	21.1	24.6	27.8	28.4
65	13.0	16.4	19.8	23.0	26.1	26.8
70	12.5	15.8	19.1	22.2	25.1	26.2
75	12.2	15.4	18.5	21.6	24.4	25.3
80	12.1	15.2	18.4	21.4	24.2	25.6
85	12.1	15.3	18.5	21.5	24.3	-
90	12.1	15.3	18.5	21.5	24.3	-

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	42	73	120	180	253
15	65	119	198	302	426
20	78	144	240	368	522
25	71	130	217	333	471
30	65	119	197	301	426
35	68	125	209	319	452
40	71	131	218	334	472
45	72	132	220	337	478
50	67	123	205	313	443
55	66	120	200	305	432
60	60	109	180	275	388
65	51	92	151	229	323
70	47	84	137	208	292
75	44	78	127	191	269
80	43	76	124	188	263
85	43	77	126	190	266
90	43	77	126	190	266

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	251	371	545	774	1047
15	339	542	838	1230	1700
20	387	635	999	1482	2061
25	362	585	913	1346	1867
30	339	541	837	1229	1699
35	352	566	881	1296	1796
40	362	586	915	1350	1873
45	365	591	924	1364	1892
50	348	557	865	1273	1761
55	342	547	847	1244	1720
60	320	504	773	1129	1555
65	287	440	663	957	1309
70	271	409	611	876	1193
75	259	386	572	815	1106
80	256	381	562	801	1086
85	258	384	568	809	1098
90	258	384	568	809	1098

Cal/hr: Average calorie burn per hour.

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

Levels compare performances in this model; Average is the Intermediate (50th-percentile) standard. What the levels mean.

Data behind the 500m cycle time standards

Cycling Level analysed 99 qualifying results from 1,396 community results submitted by 426 Cycling Level users from 2021 to 2026 to produce our 500m cycle time standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community results	1,396
Community users	426
Qualifying results	99
Male results	70
Female results	29
Data start	8 December 2021
Data cutoff	28 February 2026
Model generated	2 October 2026

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

More Distances

5k Times 10k Times 20k Times 30k Times 40k Times 10 Mile Times 20 Mile Times

See All Cycling Times

Rate Your Cycle

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

Calculate Cycling Performance

500m Cycle Times

Cycling Standards By Age And Ability

What is a good 500m cycle time?

Male 500m Cycling Times

Average 500m cycle time by age and ability

Female 500m Cycling Times

Average 500m cycle time by age and ability

Data behind the 500m cycle time standards

More Distances

Rate Your Cycle

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

Cycling Record

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	40	73	127	206	310
15	62	120	214	355	541
20	104	209	384	645	992
25	93	185	338	567	871
30	84	165	300	502	770
35	76	148	268	447	684
40	69	134	241	400	611
45	64	123	221	366	559
50	64	123	221	367	560
55	68	132	239	396	605
60	64	124	223	370	564
65	59	113	202	334	508
70	54	103	183	302	458
75	49	92	162	265	402
80	47	87	153	250	378
85	44	81	142	232	351
90	34	62	106	171	256

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	42	73	120	180	253
15	65	119	198	302	426
20	78	144	240	368	522
25	71	130	217	333	471
30	65	119	197	301	426
35	68	125	209	319	452
40	71	131	218	334	472
45	72	132	220	337	478
50	67	123	205	313	443
55	66	120	200	305	432
60	60	109	180	275	388
65	51	92	151	229	323
70	47	84	137	208	292
75	44	78	127	191	269
80	43	76	124	188	263
85	43	77	126	190	266
90	43	77	126	190	266

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	40	73	127	206	310
15	62	120	214	355	541
20	104	209	384	645	992
25	93	185	338	567	871
30	84	165	300	502	770
35	76	148	268	447	684
40	69	134	241	400	611
45	64	123	221	366	559
50	64	123	221	367	560
55	68	132	239	396	605
60	64	124	223	370	564
65	59	113	202	334	508
70	54	103	183	302	458
75	49	92	162	265	402
80	47	87	153	250	378
85	44	81	142	232	351
90	34	62	106	171	256

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	42	73	120	180	253
15	65	119	198	302	426
20	78	144	240	368	522
25	71	130	217	333	471
30	65	119	197	301	426
35	68	125	209	319	452
40	71	131	218	334	472
45	72	132	220	337	478
50	67	123	205	313	443
55	66	120	200	305	432
60	60	109	180	275	388
65	51	92	151	229	323
70	47	84	137	208	292
75	44	78	127	191	269
80	43	76	124	188	263
85	43	77	126	190	266
90	43	77	126	190	266

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	40	73	127	206	310
15	62	120	214	355	541
20	104	209	384	645	992
25	93	185	338	567	871
30	84	165	300	502	770
35	76	148	268	447	684
40	69	134	241	400	611
45	64	123	221	366	559
50	64	123	221	367	560
55	68	132	239	396	605
60	64	124	223	370	564
65	59	113	202	334	508
70	54	103	183	302	458
75	49	92	162	265	402
80	47	87	153	250	378
85	44	81	142	232	351
90	34	62	106	171	256

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	42	73	120	180	253
15	65	119	198	302	426
20	78	144	240	368	522
25	71	130	217	333	471
30	65	119	197	301	426
35	68	125	209	319	452
40	71	131	218	334	472
45	72	132	220	337	478
50	67	123	205	313	443
55	66	120	200	305	432
60	60	109	180	275	388
65	51	92	151	229	323
70	47	84	137	208	292
75	44	78	127	191	269
80	43	76	124	188	263
85	43	77	126	190	266
90	43	77	126	190	266