How To Convert Bike Riding To Walking Miles

Keeping track of your overall workload when exercising is important because it allows you to chart your progress and plan your future workouts. Two of the most common forms of exercise are biking and walking. Walking is highly recommended for health improvement by the American Academy of Orthopaedic Surgeons; however, it does place stress on your knees and ankles. Biking can be an excellent alternative for your fitness program. The easiest way to compare the miles you have biked to miles walked is to convert the amount of energy you spent while biking to the amount of energy it takes to walk a mile.

Step 1

Perform your biking workout and write down the distance you covered and the time it took you to cover that distance. Most stationary bikes have this information available on the device; however, if you are cycling outdoors you may need a watch and a bicycle odometer.

Step 2

Determine biking speed by dividing the distance you traveled with the time it took you to travel that distance. For instance, if you covered 10 miles in 1 hour on your bike the calculation would be: 10 miles / 1 hour = 10 miles per hour. The speed at which you bike relates highly to the amount of calories you burn while biking.

Step 3

Multiply the "calories burned per hour biking" value by the total number of hours you spent biking. For example, a 155-lb. person travelling at 10 to 11.9 mph can expect to burn 422 calories per hour, at 12 to 13.9 mph calories burned would be 563 calories per hour, 14 to 15.9 mph 704 calories per hour can burned and 16 to 19 mph can burn 844 calories per hour. For instance, if you weigh 155 lbs and traveled an average of 10 mph for 1.5 hours, you would multiply 422 by 1.5 to get the total caloric expenditure for your workout, or 422 --- 1.5 = 633 calories.

Step 4

Divide the total number of calories you spent while biking by 100 to get a close approximation of how many miles you would have walked. The President's Council on Fitness, Sports and Nutrition states that you can expect to burn 100 calories per mile walked. If you burned 633 calories while biking then 633 / 100 = 6.33 miles walked.