How Much Time Does Aerodynamics Actually Save You?

Aerodynamics can save you anywhere from 30 seconds to over 5 minutes over a 40km (25-mile) ride, depending on how much you optimize your setup. While high-end gear helps, the biggest time savings actually come from your body position, because you represent about 80% of the total wind resistance.

Think of it this way: if your FTP is 250W and you’re riding a standard road bike in the hoods, you might average 20 mph. By simply tucking your elbows and getting lower, you could jump to 21 mph without pushing a single extra watt.

Here is a breakdown of the typical time savings you can expect over a 40km (25-mile) distance at a steady pace:

• Aerodynamic Body Position: 2 to 3 minutes. This is the "free" speed you get by moving from the tops of your bars to the drops or a "puppy paws" aero-hoods position.
• Aero Helmet: 30 to 60 seconds. This is often the most cost-effective gear upgrade you can make.
• Skin-tight Clothing/Skinsuit: 30 to 90 seconds. Flappy jerseys are like tiny parachutes holding you back.
• Deep Section Wheels (50mm+): 30 to 60 seconds. These help most when the wind is coming from the side (crosswinds).
• Aero Bike Frame: 40 to 60 seconds. While expensive, these frames cut through the air much cleaner than round-tube climbing bikes.

Why this matters for YOUR training is simple: it changes your "speed-per-watt" ROI. If you are racing or trying to set a PR on a local segment, focusing on aerodynamics allows you to go faster while staying below your threshold.

Try this on your next solo ride: watch your speed on a flat road while sitting upright. Then, tuck your elbows in so your forearms are horizontal and bring your head down. You’ll likely see your speed climb by 1-2 mph immediately.

If you have $100 to spend, buy a sleek aero helmet or a tighter jersey before you even think about buying expensive carbon wheels. You’ll get more "seconds per dollar" by cleaning up the air hitting your body than by upgrading the bike parts.

Summary: What you need to know

• Your body is the biggest drag: Focus on your posture first.
• Big wins: A 40km ride can be 5+ minutes faster with full aero optimization.
• Bang for buck: An aero helmet and tight clothing are the best gear investments.
• Free speed: Tucking your elbows is the easiest way to "increase" your speed without training harder.