Get full recovery between each climb, spinning easy for some 3 to 5 minutes before beginning the next climb.

The goal of the workout is to find the gear combination that gives you the fastest time on the hill climb without exceeding the top of the aerobic zone (Zone 2) on your heart rate monitor. Note a start and stop line for hill repeats. Find a hill that takes you some 3 to 5 minutes to climb. More: A Breakdown of Bike Gears Hill Repeatsįor this workout you'll need a heart rate monitor. Yes, that means on the downhill portions too. This workout requires that you play with the gears on your bike to figure out what gear combination allows you to keep force on the pedals 100 percent of the time. Professional riders can easily average 25 mph during races like the Tour De France. If you start training every once in a while, you could get your average up to 18 mph, but training on a regular basis could get you to 22 mph. A good speed for a beginner is 10 mph, but you should be able to get to 15 mph pretty quickly. After your warmup, ride for 30 to 60 minutes at a steady, aerobic effort, keeping force on the pedals all the time. The majority of riders can average around 15 mph. The ride should be a relatively flat one.

Find a ride where you wont have to stop a lot, such as a bike path or a road without many traffic lights. More: 5 Intense Cycling Workouts You Should Try. Find a rolling course that has few stops and distractions. Pick up your pace with these speed workouts from Marritt. Ride a Rolling CourseĪfter practicing the skill of keeping pressure on the pedals on a flat course, it's time to take that skill to the hills. I suspect some of you will find that you are spending more time coasting and not generating any power than you realize. If 30 minutes is easy, aim for 60 minutes. Keep the pressure on the pedals light so your effort remains aerobic but keep your legs moving and feel that you are generating power with each pedal stroke. Aim to put power to the pedals continuously for 30 minutes. To satisfy your curiosity, the answer is that according to Strava data, the average male UK cyclist rides at an average speed of 25.61kmh (15. As an experiment, ride a mostly flat course that has no stop signs and very little traffic.

Bicycle average speed