Average speed is distance divided by time. Calories use the activity value (MET) of cycling at that speed multiplied by your weight and the hours ridden. The compendium of physical activities lists about 4 MET below 16 km/h, 6.8 MET at 16 to 19 km/h, 8 at 19 to 22 km/h, 10 at 22 to 26 km/h and 12 at 26 to 31 km/h.
Typical cycling speeds
Rider
Average speed
Casual city ride
12 to 16 km/h
Fitness ride
18 to 24 km/h
Strong club rider
26 to 32 km/h
Cycling and sleep
Cycling is gentle on joints and is a good way to reach the weekly 150 minutes of activity. Riding in the morning or afternoon improves sleep. Avoid hard rides in the last two hours before bed. Plan your week with the fitness tools.
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Frequently asked questions
How many calories does cycling burn?
A 60 kg rider burns about 400 kcal in an hour at a moderate 18 km/h pace, and more when riding faster or uphill.
What is a good average cycling speed?
For beginners 15 to 18 km/h, for fitness riders 20 to 25 km/h.
Does cycling help weight loss?
Yes, when combined with sensible eating. One hour of moderate riding burns roughly 400 to 600 kcal depending on your weight.
Is cycling better than walking?
It burns more per hour and is easier on joints, though walking is easier to fit into a day.