Learning how to increase cycling speed is a question every rider asks sooner or later — whether you've just cracked 20 mph on a flat and want 25, or you're chasing a faster Gran Fondo time. The good news is that speed is highly trainable. A handful of specific strategies, applied consistently, will have you rolling past your old benchmarks within weeks.
Understand What Actually Limits Your Speed
Before training harder, you need to know what's holding you back. Three main factors cap your cycling speed: aerobic engine, neuromuscular power, and aerodynamics. Most recreational riders lose more time to poor body position than to insufficient fitness — yet they spend hours chasing watts and zero time on their riding posture.
At speeds above 16 mph, roughly 80 % of the resistance you fight is aerodynamic drag. That means small position tweaks — dropping your torso, tucking your elbows, lowering the handlebar — can feel like adding a motor. Simultaneously, building your aerobic base and sharpening neuromuscular power will compound those positional gains into real, sustained speed.
Use your GPS data to identify where you bleed speed — long climbs, crosswind stretches, or just flat roads where your power fades after 30 minutes. Knowing the culprit tells you exactly which strategy to prioritise. This analytical approach is also central to the cycling endurance training guide. Check out our complete Century Ride Training Guide: How to Ride 100 Miles guide for more.
Interval Training: The Fastest Path to Faster
Nothing raises average speed more reliably than structured interval work. Two types are especially effective for speed gains:
VO2 max intervals (3–5 min at 106–120 % FTP): These push your oxygen uptake ceiling higher, which directly raises the speed you can sustain aerobically. Do 4–6 reps with equal rest. Expect to feel very uncomfortable — that's the point.
Threshold intervals (20–40 min at 91–105 % FTP): These teach your body to clear lactate faster and sustain higher power for longer. A classic session is 2 × 20 minutes at threshold with 5 minutes easy between reps.
Add one of each per week into your schedule, separated by at least 48 hours. Keep the rest of your riding easy — polarised training, where you go hard when you go hard and easy when you go easy, produces better speed gains than riding at a mediocre medium pace all the time.
Strength Training to Unlock More Power
Cyclists who lift weights two sessions per week consistently outperform those who only ride. Resistance training improves neuromuscular recruitment — your brain learns to fire more muscle fibres per pedal stroke — which translates directly to higher peak power and better sprint speeds.
| Exercise | Primary Muscles | Sets × Reps | Cycling Benefit |
|---|---|---|---|
| Back squat | Quads, glutes | 4 × 5 | Peak power, climbing |
| Romanian deadlift | Hamstrings, glutes | 3 × 8 | Power balance, injury prevention |
| Bulgarian split squat | Quads, glutes | 3 × 8 per leg | Single-leg stability |
| Hip thrust | Glutes | 3 × 10 | Glute activation on climbs |
| Single-leg press | Quads | 3 × 10 per leg | Power transfer |
Lift heavy (85–90 % of 1RM for big compound moves) during the off-season or base phase. As racing season approaches, shift to explosive movements and reduce volume to maintain the gains without accumulating fatigue.
Improve Aerodynamics Without Spending a Fortune
You don't need a wind tunnel to get more aero. These changes cost nothing or very little:
Free aero gains: Tuck your elbows in, drop your chin, wear a close-fitting jersey, lower your handlebar by 1–2 cm, and pull your knees closer to the top tube. Together, these adjustments can save 20–40 watts at 25 mph — equivalent to weeks of hard training.
If you want to invest, the highest-value upgrades are a well-fitting aero helmet (saves ~10–25 watts), deep-section wheels (saves ~8–15 watts), and an aero frame. But position comes before hardware — a rider in a poor position on an aero bike is slower than a rider in a great position on a standard bike.
Optimise Cadence and Gearing Choices
Most amateur cyclists pedal between 70–80 rpm. Research and real-world data suggest that 85–95 rpm reduces muscular fatigue on long rides and allows you to respond to accelerations more quickly — both of which keep your average speed higher.
To build a higher natural cadence, include one session per week of cadence drills: 6 × 2 minutes at 100–110 rpm in an easy gear, focusing on a smooth, circular stroke. Within 4–6 weeks, a higher cadence will feel natural rather than forced.
On gearing: avoid grinding big gears on climbs. A compact chainset (50/34) or mid-compact (52/36) with an 11-32 or 11-34 cassette keeps your cadence in range on most terrain and reduces the knee stress that forces rest days.
Why Recovery Is a Speed Strategy
Speed gains happen during rest, not during the ride. If you're doing interval sessions every other day without adequate sleep and easy spinning in between, you'll stagnate. Structure your week so hard days are followed by easy or rest days, and take one full recovery week every 3–4 weeks where volume drops by 40–50 %.
Prioritise 7–9 hours of sleep. During sleep, growth hormone peaks and muscle repair accelerates. Inadequate sleep is one of the most underestimated performance limiters among amateur cyclists.
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How long does it take to increase cycling speed noticeably?
Most riders see measurable speed gains within 4–6 weeks of consistent interval training. Larger aerobic improvements typically take 8–12 weeks of structured work.
Is it better to train for power or speed?
Train for power — speed is the result. Power is a direct output you can measure and target precisely. Speed varies with wind, gradient, and surface. Build watts, and your average speed will rise automatically.
Does bike weight affect speed significantly?
On flat roads, bike weight has minimal effect — aerodynamics dominate. On climbs, every kilogram counts. A 1 kg reduction saves roughly 30 seconds over a 10 % gradient climb of one kilometre.
Can I get faster without a power meter?
Yes. Use heart rate and perceived exertion to guide intervals. A power meter adds precision and removes guesswork, but disciplined training with HR and RPE still produces significant speed gains.
Final Thoughts
Mastering how to increase cycling speed takes deliberate practice, but the payoff — better efficiency, higher power output, and more enjoyment on the bike — is worth every session. The guidance here on Understand What Actually Limits Your Speed, Interval Training: The Fastest Path to Faster gives you a solid foundation to build from.
Apply one or two takeaways from this guide on your next ride. Small, consistent improvements compound into significant gains over a season. Stay patient, trust the process, and enjoy the journey.