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INTRODUCTION

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EXERCISE

METs

Bicycling

METs

bicycling, mountain, general

8.5

bicycling, <10 mph, leisure, to work or for pleasure

4.0

bicycling, to/from work, self-selected pace

6.8

bicycling, on dirt or farm road, moderate pace

5.8

bicycling, general

7.5

bicycling, leisure, 5.5 mph

3.5

bicycling, leisure, 9.4 mph

5.8

bicycling, 10-11.9 mph, leisure, slow, light effort

6.8

bicycling, 12-13.9 mph, leisure, moderate effort

8

bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort

10.0

bicycling, 16-19 mph, racing/not drafting or >19 mph drafting, very fast, racing general

12

bicycling, >20 mph, racing, not drafting

15.8

bicycling, 12 mph, seated, hands on brake hoods or bar drops, 80 rpm

8.5

bicycling, 12 mph, standing, hands on brake hoods, 60 rpm

9.0

Calisteincs & circuit training

METs

calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort

8

calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort

3.8

calisthenics (e.g., situps, abdominal crunches), light effort

2.8

calisthenics, light or moderate effort, general (example: back exercises), going up & down from floor

3.5

circuit training, moderate effort

4.3

circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity

8.0

rope skipping, general

11

rope jumping, fast pace, 120-160 skips/min

12.3

rope jumping, moderate pace, 100-120 skips/min, general, 2-ft skip, plain bounce

11.8

rope jumping, slow pace, <100 skips/min, 2-ft skip, rhythm bounce

8.8

rowing, stationary ergometer, general, vigorous effort

6.0

rowing, stationary, general, moderate effort

4.8

rowing, stationary, 100 W, moderate effort

7.0

ski machine, general

6.8

Exercise ergometers

METs

bicycling, stationary, general

7.0

bicycling, stationary, 30-50 W, very light to light effort

3.5

bicycling, stationary, 90-100 W, moderate to vigorous effort

6.8

bicycling, stationary, 101-160 W, vigorous effort

8.8

bicycling, stationary, 161-200 W, vigorous effort

11

bicycling, stationary, 201-270 W, very vigorous effort

14

bicycling, stationary, 51-89 W, light-to-moderate effort

4.8

bicycling, stationary, RPM/Spin bike class

8.5

Elliptical trainer, moderate effort

5

stair-treadmill ergometer, general

9

Resistance & strength training

METs

resistance training (weight lifting-free weight, nautilus or universal-type), power lifting or body building, vigorous effort

6.0

resistance (weight) training, squats, slow or explosive effort

5

resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance

3.5

Running & jogging

METs

running, 4 mph (15 min/mile)

6

running, 5 mph (12 min/mile)

8.3

running, 6 mph (10 min/mile)

9.8

running, 7 mph (8.5 min/mile)

11.0

running, 8 mph (7.5 min/mile)

11.8

running, 9 mph (6.5 min/mile)

12.8

running, 10 mph (6 min/mile)

14.5

running, 11 mph (5.5 min/mile)

16

running, 12 mph (5 min/mile)

19.0

running, 13 mph (4.6 min/mile)

19.8

running, 14 mph (4.3 min/mile)

23

Swimming & water activities

METs

snorkeling

5.0

surfing, body or board, general

3.0

surfing, body or board, competitive

5

paddle boarding, standing

6

swimming laps, freestyle, fast, vigorous effort

9.8

swimming laps, freestyle, front crawl, slow, light or moderate effort

5.8

swimming, backstroke, general, training or competition

9.5

swimming, backstroke, recreational

4.8

swimming, breaststroke, general, ...

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