It all depends on the type of terrain.

Here's my data from my 69 mile ride today. I hit my lap counter at various places on my ride. My goal on this ride was to keep my heart rate below 165 (my 80%) so I was actively trying to NOT hammer.

The first number is distance for that lap. The second is average speed. The third is the % grade. The last is average HR.

9.6 miles, 13.6 mph .2%, 156
6.8 miles, 12 mph 1.2%, 160
9.2 miles 8.5 mph 2.6 %, 164
20.6 miles 14.1 mph 1.1 %, 156 The beginning of this section has a long downhill, where I hit 44.3 mph.
2.6 miles 5.5 mph 6%, 168
3.1 miles 7.2 mph 3.6%, 164
4.6 miles 5 mph 7%, 169 - the last quarter mile of this is a 17% grade!
12.1 miles 20.4 mph, -5.5%, 118, yes that's a negative percent.


Overall average speed of 11 mph, with over 6500 feet of climbing, average HR 157. Because this was a point to point ride it had much more climbing than descending - 53% to 22%. 25% was flat. The steeper the grade - the slower I go!


V.