5k Cycle Times By Age And Ability

What is a good 5k cycle time?

A good 5k time is 09:26 for men and 11:14 for women. These are average times across all ages. Compare your 5k time by age and ability below.

Our 5k cycle time standards are based on 9,116 cycling results by Cycling Level users from 2021 to 2026. More...

Time
km/h
mph
Watts
Cal/hr

Cycling Level	Male	Female
Beginner	14:02	16:36
Novice	11:23	13:40
Intermediate	09:26	11:14
Advanced	08:01	09:18
Elite	07:00	07:48
NR	06:05.920	06:49.938

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

Cycling Level	Male	Female
Beginner	21.4	18.1
Novice	26.4	22.0
Intermediate	31.8	26.7
Advanced	37.4	32.3
Elite	42.9	38.4
NR	49.2	43.9

km/h: Average speed in kilometres per hour.

Cycling Level	Male	Female
Beginner	13.3	11.2
Novice	16.4	13.6
Intermediate	19.8	16.6
Advanced	23.2	20.1
Elite	26.6	23.9
NR	30.6	27.3

mph: Average speed in miles per hour.

Cycling Level	Male	Female
Beginner	59	36
Novice	98	58
Intermediate	158	95
Advanced	243	157
Elite	353	253

Watts: Average power output.

Cycling Level	Male	Female
Beginner	350	231
Novice	496	312
Intermediate	722	451
Advanced	1043	684
Elite	1459	1047

Cal/hr: Average calorie burn per hour.

Male
Female

Finish Time · 5k

Male 5k Cycling Times

A good 5k time is 09:26 for men. This is the average time across all ages.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	18:13	14:45	12:14	10:24	09:04	-
15	14:47	11:58	09:56	08:27	07:22	-
20	14:24	11:40	09:41	08:14	07:11	-
25	14:07	11:26	09:29	08:04	07:02	-
30	14:24	11:40	09:40	08:14	07:11	-
35	14:42	11:55	09:53	08:24	07:20	-
40	15:02	12:11	10:06	08:35	07:29	-
45	15:22	12:27	10:20	08:47	07:40	-
50	15:44	12:45	10:34	08:59	07:50	06:05.920
55	16:07	13:04	10:50	09:13	08:02	06:20.800
60	16:34	13:26	11:08	09:28	08:16	06:27.940
65	17:05	13:51	11:29	09:46	08:31	06:44.130
70	17:40	14:19	11:52	10:06	08:48	07:21.410
75	18:20	14:51	12:19	10:29	09:08	07:32.620
80	19:06	15:29	12:50	10:55	09:31	07:55.613
85	20:00	16:12	13:26	11:26	09:58	08:18.610
90	21:04	17:04	14:10	12:02	10:30	10:10.780

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	16.5	20.3	24.5	28.8	33.1	-
15	20.3	25.1	30.2	35.5	40.7	-
20	20.8	25.7	31.0	36.4	41.8	-
25	21.3	26.2	31.6	37.2	42.7	-
30	20.8	25.7	31.0	36.5	41.8	-
35	20.4	25.2	30.4	35.7	40.9	-
40	20.0	24.6	29.7	34.9	40.1	-
45	19.5	24.1	29.1	34.2	39.2	-
50	19.1	23.5	28.4	33.4	38.3	49.2
55	18.6	23.0	27.7	32.6	37.3	47.3
60	18.1	22.3	26.9	31.7	36.3	46.4
65	17.6	21.7	26.1	30.7	35.2	44.5
70	17.0	21.0	25.3	29.7	34.1	40.8
75	16.4	20.2	24.3	28.6	32.8	39.8
80	15.7	19.4	23.4	27.5	31.5	37.8
85	15.0	18.5	22.3	26.3	30.1	36.1
90	14.2	17.6	21.2	24.9	28.6	29.5

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	10.2	12.6	15.2	17.9	20.5	-
15	12.6	15.6	18.8	22.1	25.3	-
20	12.9	16.0	19.3	22.6	26.0	-
25	13.2	16.3	19.7	23.1	26.5	-
30	12.9	16.0	19.3	22.7	26.0	-
35	12.7	15.6	18.9	22.2	25.4	-
40	12.4	15.3	18.5	21.7	24.9	-
45	12.1	15.0	18.1	21.2	24.3	-
50	11.9	14.6	17.6	20.7	23.8	30.6
55	11.6	14.3	17.2	20.2	23.2	29.4
60	11.2	13.9	16.7	19.7	22.6	28.8
65	10.9	13.5	16.2	19.1	21.9	27.7
70	10.6	13.0	15.7	18.5	21.2	25.3
75	10.2	12.5	15.1	17.8	20.4	24.7
80	9.8	12.0	14.5	17.1	19.6	23.5
85	9.3	11.5	13.9	16.3	18.7	22.4
90	8.8	10.9	13.2	15.5	17.7	18.3

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	52	82	122	174
15	52	86	138	211	307
20	55	92	147	226	329
25	58	96	155	239	348
30	55	92	147	227	330
35	53	87	140	214	311
40	50	82	132	202	293
45	48	78	125	190	275
50	45	74	117	179	259
55	43	70	110	168	242
60	41	65	103	156	224
65	38	61	95	144	207
70	35	56	88	132	189
75	33	52	80	120	171
80	30	47	73	108	154
85	27	43	65	96	137
90	25	38	58	85	119

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	254	326	436	589	786
15	325	452	648	925	1283
20	337	473	683	981	1367
25	347	491	714	1030	1440
30	337	474	684	983	1369
35	328	456	654	935	1299
40	318	439	626	890	1231
45	309	423	598	845	1166
50	300	407	571	803	1103
55	291	391	544	760	1039
60	281	374	516	716	974
65	271	357	488	671	907
70	262	340	459	626	840
75	252	323	430	581	774
80	242	306	402	536	708
85	232	289	374	492	643
90	222	272	346	448	578

Cal/hr: Average calorie burn per hour.

Female 5k Cycling Times

A good 5k time is 11:14 for women. This is the average time across all ages.

Average 5k cycle time by age and ability

Time
km/h
mph
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	22:53	18:50	15:29	12:49	10:46	-
15	18:54	15:33	12:47	10:35	08:53	-
20	17:04	14:03	11:33	09:33	08:02	-
25	16:36	13:40	11:14	09:18	07:48	-
30	17:15	14:12	11:40	09:39	08:07	-
35	17:58	14:48	12:10	10:04	08:27	-
40	18:46	15:27	12:42	10:31	08:50	06:49.938
45	19:39	16:11	13:18	11:00	09:15	07:50.530
50	20:38	16:59	13:57	11:33	09:42	-
55	21:43	17:53	14:42	12:10	10:13	07:59.360
60	22:57	18:53	15:31	12:51	10:48	08:04.280
65	24:27	20:08	16:33	13:41	11:30	-
70	26:20	21:40	17:49	14:44	12:23	08:24.210
75	28:32	23:29	19:18	15:58	13:25	-
80	31:09	25:38	21:04	17:26	14:39	-
85	34:20	28:15	23:13	19:13	16:09	-
90	38:17	31:31	25:54	21:26	18:00	-

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	13.1	15.9	19.4	23.4	27.9	-
15	15.9	19.3	23.5	28.4	33.8	-
20	17.6	21.4	26.0	31.4	37.4	-
25	18.1	22.0	26.7	32.3	38.4	-
30	17.4	21.1	25.7	31.1	37.0	-
35	16.7	20.3	24.7	29.8	35.5	-
40	16.0	19.4	23.6	28.5	34.0	43.9
45	15.3	18.5	22.6	27.3	32.5	38.3
50	14.5	17.7	21.5	26.0	30.9	-
55	13.8	16.8	20.4	24.7	29.4	37.6
60	13.1	15.9	19.3	23.4	27.8	37.2
65	12.3	14.9	18.1	21.9	26.1	-
70	11.4	13.8	16.8	20.4	24.2	35.7
75	10.5	12.8	15.5	18.8	22.4	-
80	9.6	11.7	14.2	17.2	20.5	-
85	8.7	10.6	12.9	15.6	18.6	-
90	7.8	9.5	11.6	14.0	16.7	-

km/h: Average speed in kilometres per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Record
10	8.1	9.9	12.0	14.6	17.3	-
15	9.9	12.0	14.6	17.6	21.0	-
20	10.9	13.3	16.1	19.5	23.2	-
25	11.2	13.6	16.6	20.1	23.9	-
30	10.8	13.1	16.0	19.3	23.0	-
35	10.4	12.6	15.3	18.5	22.0	-
40	9.9	12.1	14.7	17.7	21.1	27.3
45	9.5	11.5	14.0	16.9	20.2	23.8
50	9.0	11.0	13.4	16.1	19.2	-
55	8.6	10.4	12.7	15.3	18.2	23.3
60	8.1	9.9	12.0	14.5	17.3	23.1
65	7.6	9.3	11.3	13.6	16.2	-
70	7.1	8.6	10.5	12.6	15.1	22.2
75	6.5	7.9	9.7	11.7	13.9	-
80	6.0	7.3	8.8	10.7	12.7	-
85	5.4	6.6	8.0	9.7	11.5	-
90	4.9	5.9	7.2	8.7	10.4	-

mph: Average speed in miles per hour.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	27	43	68	106
15	27	42	68	111	177
20	34	54	88	145	234
25	36	58	95	157	253
30	33	53	86	141	227
35	30	48	77	126	203
40	28	43	69	113	180
45	25	39	62	100	159
50	23	34	55	88	139
55	20	31	48	77	122
60	18	27	42	67	105
65	16	24	37	57	89
70	14	20	31	48	74
75	12	17	26	40	60
80	10	15	22	32	49
85	9	12	18	26	39
90	8	10	14	21	30

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	163	198	255	349	493
15	197	253	351	511	760
20	223	297	426	641	975
25	231	312	451	684	1047
30	220	292	418	626	950
35	209	273	385	571	858
40	198	256	355	519	772
45	188	239	327	471	693
50	179	224	301	426	619
55	171	210	276	385	552
60	163	197	254	347	490
65	155	184	232	311	430
70	147	171	211	275	372
75	140	160	192	244	322
80	134	150	176	217	278
85	128	141	161	193	240
90	123	133	149	173	208

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 5k cycle time standards

Cycling Level analysed 946 qualifying results from 9,116 community results submitted by 4,627 Cycling Level users from 2021 to 2026 to produce our 5k cycle time standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community results	9,116
Community users	4,627
Qualifying results	946
Male results	752
Female results	194
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 5k was 09:51 across all ages and genders, 09:25 for men (now 0.1% slower) and 11:23 for women (now 1.4% faster).

Male
Female

Level	Previous	Current	Change %
Beginner	12:12	14:02	+13.1%
Novice	10:33	11:23	+7.2%
Intermediate	09:25	09:26	+0.1%
Advanced	08:37	08:01	-7.4%
Elite	08:02	07:00	-14.9%

Level	Previous	Current	Change %
Beginner	15:19	16:36	+7.7%
Novice	12:56	13:40	+5.4%
Intermediate	11:23	11:14	-1.4%
Advanced	10:20	09:18	-11.2%
Elite	09:35	07:48	-22.7%

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

Archive.org

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

5k Cycle Times

Cycling Standards By Age And Ability

What is a good 5k cycle time?

Records and reference values

Male 5k Cycling Times

Average 5k cycle time by age and ability

Records and reference values

Female 5k Cycling Times

Average 5k cycle time by age and ability

Records and reference values

What do the cycling standards mean?

Data behind the 5k 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	33	52	82	122	174
15	52	86	138	211	307
20	55	92	147	226	329
25	58	96	155	239	348
30	55	92	147	227	330
35	53	87	140	214	311
40	50	82	132	202	293
45	48	78	125	190	275
50	45	74	117	179	259
55	43	70	110	168	242
60	41	65	103	156	224
65	38	61	95	144	207
70	35	56	88	132	189
75	33	52	80	120	171
80	30	47	73	108	154
85	27	43	65	96	137
90	25	38	58	85	119

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	27	43	68	106
15	27	42	68	111	177
20	34	54	88	145	234
25	36	58	95	157	253
30	33	53	86	141	227
35	30	48	77	126	203
40	28	43	69	113	180
45	25	39	62	100	159
50	23	34	55	88	139
55	20	31	48	77	122
60	18	27	42	67	105
65	16	24	37	57	89
70	14	20	31	48	74
75	12	17	26	40	60
80	10	15	22	32	49
85	9	12	18	26	39
90	8	10	14	21	30

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	52	82	122	174
15	52	86	138	211	307
20	55	92	147	226	329
25	58	96	155	239	348
30	55	92	147	227	330
35	53	87	140	214	311
40	50	82	132	202	293
45	48	78	125	190	275
50	45	74	117	179	259
55	43	70	110	168	242
60	41	65	103	156	224
65	38	61	95	144	207
70	35	56	88	132	189
75	33	52	80	120	171
80	30	47	73	108	154
85	27	43	65	96	137
90	25	38	58	85	119

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	27	43	68	106
15	27	42	68	111	177
20	34	54	88	145	234
25	36	58	95	157	253
30	33	53	86	141	227
35	30	48	77	126	203
40	28	43	69	113	180
45	25	39	62	100	159
50	23	34	55	88	139
55	20	31	48	77	122
60	18	27	42	67	105
65	16	24	37	57	89
70	14	20	31	48	74
75	12	17	26	40	60
80	10	15	22	32	49
85	9	12	18	26	39
90	8	10	14	21	30

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	52	82	122	174
15	52	86	138	211	307
20	55	92	147	226	329
25	58	96	155	239	348
30	55	92	147	227	330
35	53	87	140	214	311
40	50	82	132	202	293
45	48	78	125	190	275
50	45	74	117	179	259
55	43	70	110	168	242
60	41	65	103	156	224
65	38	61	95	144	207
70	35	56	88	132	189
75	33	52	80	120	171
80	30	47	73	108	154
85	27	43	65	96	137
90	25	38	58	85	119

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	18	27	43	68	106
15	27	42	68	111	177
20	34	54	88	145	234
25	36	58	95	157	253
30	33	53	86	141	227
35	30	48	77	126	203
40	28	43	69	113	180
45	25	39	62	100	159
50	23	34	55	88	139
55	20	31	48	77	122
60	18	27	42	67	105
65	16	24	37	57	89
70	14	20	31	48	74
75	12	17	26	40	60
80	10	15	22	32	49
85	9	12	18	26	39
90	8	10	14	21	30