What is a good average speed on a road bike?

A good average speed on a road bike is 14 to 18 mph (22 to 29 km/h) for a recreational rider on mostly flat roads. Beginners are often closer to 10 to 13 mph, and fit club riders hold 18 to 22 mph over a decent ride. These are all fine.

Rough ranges

• New to riding: 10 to 13 mph (16 to 21 km/h)
• Regular recreational rider: 14 to 17 mph (22 to 27 km/h)
• Fit club rider: 18 to 20 mph (29 to 32 km/h)
• Strong racer: 21 mph and up (34 km/h and up), often much more

Those are for a solo ride on flat to rolling roads with no strong wind. Treat them as ballparks.

What changes your average

Speed on a bike depends on more than fitness. These move it the most:

• Wind. A headwind can cut your pace by several mph, and a tailwind will inflate it.
• Hills. Climbing slows you more than descending speeds you up, so a hilly route always has a lower average.
• Stops. Traffic lights and junctions drag the number down a lot. Moving average is a fairer figure than elapsed average.
• Drafting. Riding in a group can be 20 to 30 percent easier at the same speed.
• Bike and position. Tire pressure, a lower position and tight clothes all help a bit.

So comparing your speed with someone in a different city doesn't tell you much. Comparing it with your own rides on the same loop does.

League of Fitness takes a similar approach to fairness. You're matched with someone near your level, and rides sync from Apple Health scored by heart rate zones, so a slow average on an easy day still counts and a hard interval day counts for more.

How to track progress properly

If you want to know whether you're improving, pick a route you do regularly and look at your time on it over a few months. Also look at your heart rate. Riding the same loop at the same speed with a lower heart rate is real progress, even when the speed hasn't moved.

For a faster number, the thing that works is steady riding plus one interval session a week. There's more in how to get faster at cycling.

I wouldn't chase an average speed on commutes or easy days. Ride the pace that suits that day and save the pushing for the intervals.