Cycling Speed & Distance Calculator
Calculate cycling average speed from distance and time, or estimate distance from speed and duration.
Supports km/h and mph for road and mountain biking.
Cycling performance is described by two primary metrics: speed (how fast you travel) and power (how much energy you produce). Both are connected through the physics of cycling resistance.
Speed from distance and time: Speed (km/h) = Distance (km) ÷ Time (hours) Speed (mph) = Distance (miles) ÷ Time (hours)
Worked example: You complete a 45 km ride in 1 hour 45 minutes (1.75 hours): Speed = 45 ÷ 1.75 = 25.7 km/h
Power and speed relationship: At moderate speeds, air resistance is the dominant force. Power required scales roughly with the cube of speed: Power ≈ k × Speed³
This means doubling your speed requires roughly 8× the power — which is why elite cyclists focus heavily on aerodynamics.
Calories burned cycling: Calories = (MET × Body Weight in kg × Duration in hours)
Typical MET values:
- Leisurely (< 16 km/h): MET = 4
- Moderate (16–19 km/h): MET = 6
- Vigorous (20–24 km/h): MET = 8
- Racing (25–32 km/h): MET = 10–12
Example: 75 kg rider, 1.5 hours at moderate pace: Calories = 6 × 75 × 1.5 = 675 kcal
Speed benchmarks:
- Casual recreational: 15–20 km/h
- Fitness rider: 20–25 km/h
- Club rider: 25–32 km/h
- Amateur racer: 32–40 km/h
- Tour de France stage average: ~40–45 km/h
w/kg (watts per kilogram): Power-to-weight ratio is the most important metric for climbing performance. Elite climbers maintain 6+ w/kg for 20 minutes; recreational riders typically produce 2–3 w/kg.
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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