WORK OUT YOUR METS

Walking

Mins/mileMiles/per/hrMETs/per/hr2hrs/week3hrs/week4hrs/week5hrs/week
How many minutes does it take you to walk a mile?That means your speed is:Which means you'll use this many METs in one hour of walking at this speed.This shows the METs you will use if you walk at this speed for 2hrs in a week.This shows the METs you will use if you walk at this speed for 3hrs in a week.This shows the METs you will use if you walk at this speed for 4hrs in a week.This shows the METs you will use if you walk at this speed for 5hrs in a week.
30 mins2 mph3691215
28 mins2.1 mph3.26.49.612.816
26 mins2.3 mph3.36.69.913.216.5
24 mins2.5 mph3.46.810.213.617
22 mins2.7 mph3.67.210.814.418
20 mins3 mph3.87.611.415.219
18 mins3.3 mph4.18.212.316.420.5
16 mins3.7 mph4.48.813.217.622
15 mins4 mph 4.69.213.818.423
14 mins4.3 mph4.89.614.419.224
13 mins4.6 mph510152025
12 mins5 mph5.310.615.921.226.5

Running

Mins/mileMiles/per/hrMETs/per/hr2hrs/week3hrs/week4hrs/week5hrs/week
How many minutes does it take you to run a mile?That means your speed is:Which means you'll use this many METs in one hour of running at this speed.This shows the METs you will use if you run at this speed for 2hrs in a week.This shows the METs you will use if you run at this speed for 3hrs in a week.This shows the METs you will use if you run at this speed for 4hrs in a week.This shows the METs you will use if you run at this speed for 5hrs in a week.
15 mins4 mph7.114.221.328.435.5
14 mins4.3 mph7.615.222.830.438
13 mins4.6 mph816243240
12 mins5 mph8.617.225.834.443
11 mins5.4 mph9.418.828.237.647
10 mins6 mph10.220.430.640.851
9 mins6.6 mph11.222.433.644.856
8 mins7.5 mph12.52537.55062.5
7.5 mins8 mph13.226.439.652.866
7 mins8.6 mph14.128.242.356.470.5

Cycling

Mins/mileMiles/per/hrMETs/per/hr2hrs/week3hrs/week4hrs/week5hrs/week
How many minutes does it take you to cycle a mile?That means your speed is:Which means you'll use this many METs in one hour of cycling at this speed.This shows the METs you will use if you cycle at this speed for 2hrs in a week.This shows the METs you will use if you cycle at this speed for 3hrs in a week.This shows the METs you will use if you cycle at this speed for 4hrs in a week.This shows the METs you will use if you cycle at this speed for 5hrs in a week.
6 mins10 mph48121620
5 mins12 mph4.5913.51822.5
4 mins14 mph510152025
3 mins20 mph5.51116.52227.5

Swimming

Mins/mileEffortMETs/per/hr2hrs/week3hrs/week4hrs/week5hrs/week
How many metres can you swim in a minute?Would you descibe the effort used as light, medium or vigorous?That means you'll use this many METs in one hour of swimming at this level of effort.Which means you'll use this many METs in 2hrs of swimming at this level of effort.Which means you'll use this many METs in 3hrs of swimming at this level of effort.Which means you'll use this many METs in 4hrs of swimming at this level of effort.Which means you'll use this many METs in 5hrs of swimming at this level of effort.
45 metresLight714212835
60Medium918273645
70Vigorous1122334455

METs charts created by Marie Murphy, Exercise Specialist/Sports Nutritionalist & Consultant to the Irish Cancer Society – www.mbsfitness.com