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.