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, ... |