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Fitness Activity Conversion Table

This document provides a Fitness Activity Conversion Table (FACT) to help users accurately track and convert their fitness activities and steps into equivalent distances. The FACT includes the estimated distance that would be covered for various activities over 20, 40, and 60 minutes, as well as the target time to achieve around 6km for each activity. It recommends using a fitness app to track activities and distance, but also provides conversions for manual tracking without an app or for non-distance activities.

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147 views1 page

Fitness Activity Conversion Table

This document provides a Fitness Activity Conversion Table (FACT) to help users accurately track and convert their fitness activities and steps into equivalent distances. The FACT includes the estimated distance that would be covered for various activities over 20, 40, and 60 minutes, as well as the target time to achieve around 6km for each activity. It recommends using a fitness app to track activities and distance, but also provides conversions for manual tracking without an app or for non-distance activities.

Uploaded by

Sajjad
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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FITNESS ACTIVITY CONVERSION TABLE (F.A.C.T.

)
To accurately record your fitness activity we recommend using a free fitness app (e.g. Strava), a feature on
your smartphone or even a pedometer. This table is for anyone who doesn’t use a fitness app OR wants to
convert STEPS* or other non-distance related fitness activity into kilometres. FACT includes a number of
water-resistance activities (shown in BLUE) which more accurately reflect effort rather than actual distance.
Once calculated an equivalent distance can be manually uploaded using the POST A DISTANCE box on the
Mission Page. The FACT Target Time for each activity (equal to 6 km on foot) is shown in MAROON.

ACTIVITY FACT Target 20 Minutes 40 Minutes 60 Minutes


Time ≈ 6 km (Equiv. Distance) (Equiv. Distance) (Equiv. Distance)
Aerobics 30 minutes 4 km 8 km 12 km
Badminton 40 minutes 3 km 6 km 9 km
Basketball/Netball 40 minutes 3 km 6 km 9 km
Bowls 2 hours 1 km 2 km 3 km
Boxing 24 minutes 5 km 10 km 15 km
Circuit Training 24 minutes 5 km 10 km 15 km
Climbing 30 minutes 4 km 8 km 12 km
Cricket (Batting/Bowling) 30 minutes 3 km 6 km 9 km
Crossfit 24 minutes 5 km 10 km 15 km
Dance/Zumba 30 minutes 4 km 8 km 12 km
Deep Water Running 30 minutes 4 km 8 km 12 km
Field Athletics 40 minutes 3 km 6 km 9 km
Football 40 minutes 3 km 6 km 9 km
Golf 2 hours 1 km 2 km 3 km
Gymnastics 40 minutes 3 km 6 km 9 km
H.I.I.T. 24 minutes 5 km 10 km 15 km
Hockey/Lacrosse 40 minutes 3 km 6 km 9 km
Horse Riding 2 hours 1 km 2 km 3 km
Ice Hockey 40 minutes 3 km 6 km 9 km
Ice Skating 1 hour 2 km 4 km 6 km
Kayaking/Canoeing 40 minutes 3 km 6 km 9 km
Les Mills Body Combat/Attack 24 minutes 5 km 10 km 15 km
Les Mills CX Worx 40 minutes 3 km 6 km 9 km
Martial Arts 24 minutes 5 km 10 km 15 km
Rowing 24 minutes 5 km 10 km 15 km
Rugby 40 minutes 3 km 6 km 9 km
Skiing (Downhill) 40 minutes 3 km 6 km 9 km
Skipping 24 minutes 5 km 10 km 15 km
Snowboarding 40 minutes 3 km 6 km 9 km
Spin Biking 30 minutes 4 km 8 km 12 km
Squash 30 minutes 4 km 8 km 12 km
SUP/Paddleboard 40 minutes 3 km 6 km 9 km
Step/Box Fitness 24 minutes 5 km 10 km 15 km
Surfing 1 hour 2 km 4 km 6 km
Swimming 40 minutes 3 km 6 km 9 km
Table Tennis 1 hour 2 km 4 km 6 km
Tennis 40 minutes 3 km 6 km 9 km
Trampolining 30 minutes 4 km 8 km 12 km
Walk with Dog/Kids 2 hours 1 km 2 km 3 km
Weight Training 30 minutes 4 km 8 km 12 km
Wheelchair Sports 24 minutes 5 km 10 km 15 km
Yoga/Pilates 1 hour 2 km 4 km 6 km

*STEPS: You may record your STEPS via a fitness app (e.g. Fitbit, Garmin, Apple Health) but STEPS must be converted
into distance and manually added to the mission. FACT recommend 2,500 STEPS equals 2 km (7,500 STEPS = 6 km)
[Ref: www.kylesconverter.com]. 7,500 STEPS should comfortably be achieved with 1 hour of brisk walking per day.

Copyright © Zento 2021 [v 21.3 – 20Feb2021]

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