Research Corner - Q&A Running/Walking vs. Cycling, Swimming Comparison by Dr. Rob Orr | Date Released : 08 Dec 2004 0 comments Print Close QUESTION: If an individual is walking four miles in an hour, what would be an approximate equivalent distance on a stationary bike? ANSWER: Thanks for the great question. This is a tricky question which can be quite dependent on a variety of variables (techniques, walking surface, resistance level on bike, etc...), but a formula we use as a general guide for times/distance is: cycle = approx 2¼ x your run swim = approx ¼ your run So if you run 2.5 km in 10 minutes, you should be able to cycle about 5.6 km in the same time or swim 600m... Again, this is a very general guide and is dependent on techniques, resistance etc., but it provides us with a good reference point. Now with this in mind, the general run/walk transfer we use is 1.8-2.0/1, so if you walk 1 km in 10 minutes, you should be able to run about 2 km in the same time. Again, this is a very rough guide (the further the comparative distance, the lower the ratio) but a great place to start. So, if your client can walk 4 miles/hour (6.4km), she should be able to cycle approx 16 miles (26 kms) on an indoor stationary bike. Use this as a starting point and adjust up or down, depending upon the variables involved and your client’s capabilities. Back to top About the author: Dr. Rob Orr Dr. Rob Orr joined the Australian Army in 1989 as an infantry soldier before transferring to the Defence Force Physical Training Instructor (PTI) stream. Serving for 10 years in this stream, Rob designed, developed, instructed and audited physical training programs and physical education courses for military personnel and fellow PTIs from both Australian and foreign defence forces. Rob subsequently transferred to the physiotherapy stream where his role included the clinical rehabilitation of defense members and project management of physical conditioning optimisation reviews. Serving as the Human Performance Officer for Special Operations before joining the team at Bond University in 2012, Rob continues to serve in the Army Reserve as a Human Performance Officer and as a sessional lecturer and consultant. Rob is also the co-chair of Tactical Strength and Conditioning (TSAC) – Australia. Rob’s fields of research include physical conditioning and injury prevention for military and protective services from the initial trainee to the elite warrior. Generally focussing on the tactical population, Rob is actively involved in research with the Australian and foreign defense forces, several police departments (both national and international), and firefighters. The results of Rob’s work and academic research have been published in newspapers, magazines and peer-reviewed journals and led to several health and safety awards. In addition, Dr. Orr serves as the section editor for the Australian Strength and Conditioning Journal – TSAC Section and the shadow editor for the National Strength and Conditioning Association (NSCA) TSAC Technical Report. Rob is regularly invited to deliver training workshops and present at conferences both nationally and internationally. 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