Week 2 – Tallying up the meters
We understand that people may have found tallying up their distances a bit tricky this week,
particularly if you are not tech savvy like myself!
You may have also struggled if you were using exercise machines that do not include
distance covered on said equipment.
To give you a bit of a helping hand, we have put together a rough idea of speeds, and thus,
calculate distances you have covered with particular exercise. This can be seen in the table
below;
Exercise
Average Speed.
Walking
Slower walker
Faster Walker
5 km/h
4.5 km/h
5.5 km/h
Exercise Bike – Light (75 RPM @ 50%)
Moderate (90 RPM @ 50%)
Vigorous (100+ RPM @ 50%)
19 km/h
24 km/h
29 km/h
50% = half resistance of equipment you are using
Swimming
(100m = 2mins)
Fast/Vigorous
(100m < 1m 30s)
3 km/h
Rowing
(500m = 2mins)
15 km/h
Jogging
Slow Jog
Fast Jog
9 km/h
8.1 km/h
9.6 km/h
Slow Run
Fast Run
13 km/h
10 km/h
16 km/h
Road Cycling – Commute
Vigorous
Casual ride
18 km/h
28 km/h
23 km/h
Running
4 km/h
Calculating distances
Just to give you an idea of how to record your meters, here are a few examples on how to
calculate your distances of exercise;
The equations you can use are as follows;
1. Speed (km/h) x Time (hours) = Distance covered (km)
2. Distance covered (km) ÷ Time (hours) = Speed (km/h)
3. Distance covered (km) ÷ Speed (km/h) = Time (hours)
1. Running at a moderate pace for 30 minutes
a. 30mins @ 13 km/h
b. 30mins = 0.5 hours
c. 13km/h x 0.5h = 6.5km
d. 6.5km x 1000 = 6500m
e. Thus, running for 30 minutes at moderate pace = 6500m covered.
2. Exercise Bike at a vigorous speed (ie HIIT training) for 30 seconds
a. 30secs covered 0.25km
b. 30secs = 0.0083 hours
c. 0.25km ÷ 0.0083 = 30.1km/h
3. Walking casually for 6km
a. 6km ÷ 5km/h = 1.2 hours
I know this may all seem a bit confusing and school like, but its giving you all the options
possible in order to calculate your distances covered.
And, potentially further information where you can see if you’re speed/fitness has improved
over the duration of the programme.
For example, week 1 you covered 0.25km on an exercise bike in 30secs, week 10 you cover
0.27km in the same time.