Here are the required wait times at the traffic lights when cycling from Kitsilano to Downtown before rush hour. I was on my road bike for the trip.
Trafalgar St and W 16th Ave: 15 seconds
Trafalgar St and 4th Ave: 20 seconds
Cornwall Ave and Burrard St: 40 seconds
Hornby St and Nelson St: 30 seconds
Hornby St and Georgia St: 30 seconds
Hornby St and Dunsmuir St: 15 seconds
Note that the times were rounded to the nearest 5 seconds. The data was from the video of the ride.