WORK OUT YOUR METS

How To Use These Charts

The more vigorous the exercise, the quicker you get to 20 METs.

You’ll see that you can mix it up and get to 20 METs in a week, or just do the same kind of exercise all the time and still get to 20 METs.

Everyone can get to 20 METs, but the fitter you are and the more intense the exercise is then it will take less time to reach that goal.

Walking

Km/hrMETs/per/hr2hrs/week3hrs/week4hrs/week5hrs/week
3km3691215
4km3.5710.51417.5
If you can walk 5km in an hour481216It will take you 5 hours a week to use 20 METs
6 km4.5913.51822.5
BUT if you can walk 7km in an hour51015It will only take you 4 hours a week to use 20 METs25
8km5.51116.52227.5
9km612182430

Running

Km/hrMETs/per/hr2hrs/week3hrs/week4hrs/week5hrs/week
6km714212835
7km7.51522.53037.5
If you can run 8km in an hour8.517It will take you about 2.5 hours to use 20 METs in a week3442.5
9km9.51928.53847.5
10km10.52131.54252.5
11km11.52334.54657.5
12km12.52537.55062.5
13km13.52740.55467.5
14km14.52943.55872.5

Cycling

Minutes/KmKm/hrMETs/per/hr2hrs/week3hrs/week4hrs/week5hrs/week
16km48121620
Aim for 3.5 hours a weekIf you cycle 19km in an hour61218
It will take you 3.25 hours to use 20 METs in a week
2430
24km816243240
32km1020304050
37km1224364860

Swimming

Metres/minEffortMETs/per/hr2hrs/week3hrs/week4hrs/week5hrs/week
If you can swim 45 metres in a minuteLight714It will take you 3 hours of swimming to use 21 METs in a week2835
But if you can swim 60 metres in a minuteMedium918
It will take you 2.25 hours to use 20 METs in a week
273645
70Vigorous1122334455

Various Activities

SportsMETs/per/hour2hrs/week3hrs/week4hrs/week5hrs/week
Golf (Walking)48121620
Tennis Singles510152025
Skating at 16km/hr510152025
Fast Step (Aerobics)612182430
Rowing or Kayaking714212835
Racquetball Singles816243240
Cross country skiing 6.4km/hr918273645
Squash or Handball1020304050

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