So, it doesn't really make a lot of sense to compare commute times. I'll tell you mine, since you asked, but I don't think the answer will help much. I can get home ( 4.6 miles, somewhat hilly ) in 15 minutes on the bike, if I push, and 20 minutes if I take a leisurely pace.

Cadence is different for different people, but a lot of cyclists are most comfortable around 80 to 90 rpm. This takes a lot of the burden off your legs, and puts it on your cardio-vascular system. It demands good fitness in general, but can be easier than "power lifting," especially since you said you live/commute in a hilly area. To practice this, you wouldn't want to power through the flats, though; you'd be better off putting your bike in a very easy gear on flat ground, and pushing the pedals as quickly as you can with no resistance. It's much, much harder than it sounds.

I like having a cadence sensor for the bike, but you can get by without one if you have a bike computer with a clock that displays seconds. Count pedal strokes for 15 seconds, then multiply by 4.