This means downhill sections of the ride may be faster, and uphill sections slower. 1  Easy: Under 10 mph. 2  Leisurely: 10-12 mph. 3  Steady: 12-14 mph.  Moderate: 14-16 1  mph. Brisk: 16-18 2  mph. Vigorous: 18- 20 3  mph. Strenuous: 20-22  mph. Super Strenuous: 22+ mph.