Having an awareness of how long does it take to bike 4 miles is important for estimating your bike ride and to calculate if you’re 4 miles cycling time average for your age group and gender. Therefore, this article will break down the average time it takes someone to bike 4 miles depending on their age and gender.
On average, it takes a between 18 minutes and 24 minutes to bike 4 miles for most beginners cyclist. An intermediate cyclist can bike 4 miles around 15 minutes. An elite cyclist can cover 4 miles in 11 minutes. How long does it takes to bike 4 miles depends on your age, fitness levels, gender, weight and the type of bike you use.
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How Long Does it Take to Bike 4 Miles For Males (by age)
On average, It takes a male 19:22 to bike 4 miles at an average speed of 15mph on the age, fitness levels and cycling ability. For instance, a male aged 25-29 can bike 4 miles in a time of 18:08 but a male that is aged 40-44 will take 19:20 to cycle 4 miles.
There is obviously a difference in times to cycle 4 miles depending on the age groups for males. The average time it takes a male to bike 4 miles decreases significantly from their young 20s until around the age of 40 and then slightly reduces by seconds not minutes.
The table below gives you a complete break down of how long it takes to bike 4 miles for males depending on their age.
| Age | How Long to bike 4 Mile in Minutes (Males) |
| 15-19 | 18:44 |
| 20-24 | 17:34 |
| 25-29 | 18:08 |
| 30-34 | 18:32 |
| 35-39 | 18:43 |
| 40-44 | 19:20 |
| 45-49 | 20:26 |
| 50-54 | 20:38 |
| 55-59 | 20:57 |
| 60-65 | 21:20 |
How Long Does it Take to Bike 4 miles For Females (by age)
On average, It takes a female 21:47 to bike 4 miles at an average speed of 15mph on the age, fitness levels and cycling ability. For instance, a female aged 25-29 can bike 4 miles in a time of 20:08 but a female that is aged 40-44 will take 21:16 to cycle 4 miles.
You will notice that males are around 2 minutes faster than females cycling a distance of 4 miles. The reason, simple biology, because males have more muscle mass and a higher percentage of fast-twitch muscle fibers than females. But with practice these times can reduce significantly.
The table below gives you a complete break down of how long it takes to bike 4 miles for females depending on their age.
| Age | How Long to bike 4 Mile in Minutes (Females) |
| 15-19 | 20:52 |
| 20-24 | 20:04 |
| 25-29 | 20:08 |
| 30-34 | 20:48 |
| 35-39 | 20:56 |
| 40-44 | 21:16 |
| 45-49 | 22:40 |
| 50-54 | 22:44 |
| 55-59 | 23:04 |
| 60-65 | 24:20 |
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4 Mile Bike Ride Calories Burned
On average, you will burn around 250 calories biking for 4 miles. However, this depends on your body weight and fitness levels. For example, if you weight 180lbs you will burn around 220 calories biking 4 miles. For someone that weighs 220lbs you can expect to burn 268 calories.
The number of calories you burn biking 4 miles can be increased by adding hills or increasing your speed. Biking at a higher intensity will obviously burn more calories than biking at a lower intensity.
To give you an idea of how many calories you can expect to burn biking 4 miles, we have put together the following table.
| Weight (pounds) | Calories Burned for Biking 4 Mile |
| 160 | 196 |
| 170 | 204 |
| 180 | 220 |
| 190 | 228 |
| 200 | 244 |
| 210 | 256 |
| 220 | 268 |
| 230 | 280 |
| 240 | 292 |
| 250 | 304 |
Can You Lose Weight Cycling 4 Mile Every Day?
If you bike 4 miles every day and burn an average of 250 calories each day that’s a calorie deficit of 1750 each week. This would results in weight loss of around half a pound a week. You could double the amount of weight you lose by eating 250 calories fewer than your daily amount.
But ultimately you can lose weight by cycling 4 miles every day. However, the amount of weight you lose will depend on a number of factors, such as your starting weight, diet, and fitness level. If you are overweight or obese, you will likely lose more weight than someone who is already at a healthy weight.
Likewise, if you follow a healthy diet and combine cycling with other forms of exercise, you will be more successful in losing weight. The key to losing weight is to create a calorie deficit, meaning you burn more calories than you consume each day. By cycling 4 miles every day, you cancreate a significant calorie deficit and lose weight over time.
Is a 4 Mile Bike Ride a Lot?
4 miles on a bike will take most beginner around 20 – 25 minutes to complete suggesting 4 miles is very good for someone looking to get back into regular exercise and lose weight. For more advanced cyclist 4 miles is considered a longer warm up and wouldn’t be consider a lot for those individuals.
For some people, a four-mile bike ride is a leisurely afternoon excursion. For others, it’s a challenging workout. The answer to the question of whether a four-mile bike ride is a lot depends on the individual. Some people may be able to bike four miles with little effort, while others may find it to be an exhausting distance.
The level of difficulty also depends on the terrain. A flat, paved road will be much easier to bike than a hilly, off-road trail. Ultimately, whether or not a four-mile bike ride is considered a lot depends on the person’s fitness level and cycling experience.
Can I Bike 4 Mile Every Day?
Daily recommended amount of exercise is 150 minutes each week or 30 minutes 5 days a week. Therefore, you can cycle your bike 4 miles everyday and achieve above the daily exercise target for adults.
However, if you new to biking or getting back into regular exercise it’s best to have a rest every 3rd day so you don’t injure yourself. Furthermore, you will improve your fitness level if you have rest days or try different exercise workouts.
Ultimately, there is nothing wrong with biking 4 miles every day so if that’s your choice of exercise and want to lose weight and improve your health then I would definitely recommend biking every day. Just listen to your body and rest when you need to.
How Long Does it Take to Bike 4 Miles Summary
Hopefully I have given you a detailed answer of the question how long does it take to bike 4 miles. These times are average for most recreational/ beginners therefore, if your 4 mile bike time is between 18-24 minutes your in the right zone.
If your biking 4 miles faster than the average for your age and gender then its great news and means you can advance to longer distances or increase your speed. If you are not meeting the average 4 mile bike time don’t worry it won’t be long before your in the average range for your age.
