Estimating your average 30km time for your gender and age group may be useful in determining how long it will take you to get to your destination , how to train for an upcoming event, or whether you’re on track to improve your personal best. Though there are many factors that can affect your average 30km time – including fitness level, terrain, weather conditions, and the type of bike you’re riding – this article provides some general guidelines.
Cycling is a wonderful form of exercise that can help you boost your health and wellness. It’s low-impact, so it’s kind to your joints and offers a great cardio workout. Cycling also improves strength and flexibility and may benefit your mood. Regardless of whether you’re a novice or an expert biker, it’s always fascinating to find out if your hitting average times for your age.
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What is the Average Time to Cycle 30km?
A person with an average level of fitness can cycle 30km between 72 minutes and 105 minutes. The average time for a male aged 20-40 is around 73 minutes. For a female, it is 91 minutes. For an advanced cyclist, an average 30km time is around 48 minutes.
However, you must consider the sort of bike you’re riding since this may have a significant influence on your speeds. The quickest bike is generally a road bike that is simple to maintain and ride for long distances. A hybrid bicycle is slower than a road bike when riding on flat, smooth surfaces like the road, but it’s nonetheless quick when compared with a mountain bike.
A mountain bike or a regular bike is the slowest because it has a thick wheel, resulting in more friction and weight. They are usually heavier than road or hybrid bikes and have a larger surface area, making them slower due to friction on the road. A road bike is typically 10% quicker than a mountain bike, but this can vary depending on the weight of the rider and the bike.
The terrain has a significant impact on how long it takes you to travel. You’ll be able to maintain a higher speed when cycling on a flat road than when cycling on a rough mountain trail. Off-road cycling is more difficult than road and highway riding, and cycle time differs by 50% compared to the road.
These average timings are calculated for a typical road bike on a road surface because of this. If you’re riding a mountain bike or hybrid, add 10% more time to the times; if cycling off-road, add extra time for the terrain. The longer it takes you to bike 30km, depends on the terrain your riding on.
Average Time to Cycle 30km Males
On average, it takes a male between 72 minutes and 87 minutes to cycle 30km. However, it depends on their age, weight and overall fitness levels. For instance, a male that is aged between 25-29 can expect a 30km cycling time of 72 minutes. For a male that is aged 40-44 can expect around 76 minutes.
| Age | Average Time To Cycle 30km in Minutes (Males) |
| 15-19 | 73.50 |
| 20-24 | 72.00 |
| 25-29 | 72.30 |
| 30-34 | 73.30 |
| 35-39 | 75.00 |
| 40-44 | 76.30 |
| 45-49 | 79.30 |
| 50-54 | 79.50 |
| 55-59 | 84.00 |
| 60-65 | 87.30 |
Because males have more muscle mass and a lower body fat percentage, they are generally faster at cycling than women. Females, on the other hand, have greater endurance and can regularly outperform males who are training for longer distances.
Finally, your average time to cycle 30km is determined by your fitness level. Regardless of their gender, a person that is extremely fit will be able to complete it in less time than someone who isn’t as fit. The best method to boost your cycling speed is to cycle and train on a regular basis. Another aspect to consider is weight since, generally, the lighter you are, the quicker you’ll be able to ride.
Average Time to Cycle 30km Females
On average, it takes a female between 87 minutes and 105 minutes to cycle 30km. However, it depends on their age, weight and overall fitness levels. For instance, a female that is aged between 30-34 can expect a 30km cycle time of 91 minutes. For a female that is aged 45-50 can expect around 93 minutes.
| Age | Average Time To Cycle 30km in Minutes (Females) |
| 15-19 | 93.00 |
| 20-24 | 87.30 |
| 25-29 | 90.00 |
| 30-34 | 91.00 |
| 35-39 | 91.30 |
| 40-44 | 91.50 |
| 45-49 | 93.30 |
| 50-54 | 103.00 |
| 55-59 | 103.30 |
| 60-65 | 105.00 |
These times are average for someone cycling non-stop without a rest. If you are planning on cycling for leisure, then you can add extra time to these timings to account for rest stops. Similarly, they are an average time for a bike cycling along a road with minimal stops for traffic and pedestrians. Therefore, if you are cycling in a busy town or city, then you will have to add time for traffic.
I always like to plan out my cycle route before I set off so that I know what kind of journey I am in for. I plan routes away from busy roads and tend to use cycle lanes, tracks or roads. This is the safest way to cycle and will also help you avoid getting lost and maintain a good speed for longer.
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How Many Calories Do You Burn Cycling 30km?
On average, if you cycle 10km at a moderate pace at a speed of 19kph-30kph, you can expect to burn around 1000 calories. The number of calories you burn cycling 30km will depend on your weight, gender and pace. A person who weighs 180 pounds and bikes 30km in 80 minutes will burn about 990 calories. A person who weighs 220 pounds and cycles 30km in 80 minutes will burn about 1200 calories.
| Weight (pounds) | Calories Burned for cycling 30km |
| 160 | 870 |
| 170 | 930 |
| 180 | 990 |
| 190 | 1020 |
| 200 | 1080 |
| 210 | 1140 |
| 220 | 1200 |
| 230 | 1260 |
| 240 | 1350 |
| 250 | 1440 |
Can you Lose Weight Cycling 30km Every Day?
If you are trying to lose weight, cycling 30km a day is a great way to start but very challenging. You will burn approximately 7,000 calories per week by cycling 30km every day. This is equivalent to 2 pound of weight loss per week. However, a more substantial weight loss goal is to cycle 30km 3 times a week because you can achieve 1 pound of weight loss each week.
If you bike 30km every day you will burn out very quickly and weight loss will be difficult to maintain for a longer period. Having a plan to lose weight with cycling is better and you should consider longer cycling days, recovery rides and rest days. If weight loss is your goal cycling for 12 week with a detailed plan is far better and will get the results. It is important to remember that weight loss is not a linear process. You might not a pound every week, but if you stick with it, you will eventually reach your goal.
Can You Cycle 30km Every Day?
You can cycle 30km every day, but you need to make sure that you do not overtrain so for most beginners its better to bike 30km 3 times a week and add 2 shorter rides and 2 rest/recovery days. This is because if your body does not have time to recover, then it will start to break down muscle tissue. Cycling smarts is better than cycling often.
If you are new to cycling, then you should start off slowly and gradually increase your distance and pace. For instance, you could cycle 30km 2 times a week for the month week and then increase it to 3 times a week the following month. You should also make sure that you warm up before you start cycling and cool down afterwards. This will help to prevent any injuries.
