# 2024 Adult Compendium for METS Sources: - [2024 Adult Compendium](x-devonthink-item://6CC3AE0C-9E05-4E98-9411-9145D03CDC86) ## Summary Selected activities and their METS ## Notes | Activity | METS | Details | | -------------- | ---: | ------------------------------------------------------------------------ | | Backpacking | 7.0 | Vigorous | | Bicycling | 8.5 | 12 mph, seated, hands on brake hoods or bar drops, 80 rpm | | Bicycling | 10.3 | Stationary, 151-199 watts | | Bicycling | 8.5 | Mountain Biking, Vigorous | | Bicycling | 5.0 | Road Biking, Moderate | | Calisthenics | 8.0 | 7-Minute Workout, Vigorous | | Elliptical | 5.5 | Moderate | | Hiking | 6.0 | Moderate | | Rowing | 5.0 | Stationary erg, moderate, <100 watts | | Rowing | 7.5 | Stationary erg, Vigorous, 100-149 watts | | Rowing | 11.0 | Stationary erg, vigorous, 150-199 watts | | Rowing | 14.0 | Stationary erg, vigorous, >200 watts | | Rucking | 8.0 | Carrying load, 25 to 49 lb load, upstairs | | Rucking | 7.5 | Climbing hills, 21 to 40 lb load, 3 to 10% grade, moderate-to-brisk pace | | Running | 8.5 | 12 minutes per mile, Vigorous | | Running | 12.5 | 8 minutes per mile, Vigorous | | Skiing | 6.0 | Downhill, Moderate | | Stairclimber | 5.5 | Moderate | | Swimming | 10.0 | Vigorous | | Trampoline | 6.3 | Recreational | | Walking | 3.3 | 3 mph, Moderate | | Walking | 5.0 | 4 mph, Moderate | | Water Aerobics | 5.3 | Moderate | | Weightlifting | 4.5 | Moderate |