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Activity conversion chart
Activity conversion chart

How we convert distances for common activities.

Tim Cleaver avatar
Written by Tim Cleaver
Updated over a month ago

In March 2025 we have integrated a activity conversion chart into our app in the post a distance screen. This means when you choose an activity from our list that is not distance based, for example, badminton, you enter a time and we'll do the conversion to a distance.

As part of this feature, we updated the source to use a more recently published converter. This new source also converts the activity to steps per minute (rather than distance per minute), we then use our standard step to distance calculation to determine the distance.

If you have been a regular user of the old conversion chart you may notice the conversion could be different using the new calculation method.

Here is our new method:

The Conqueror Activity to Step Conversion

Activity Name

Steps per minute of activity

Aerobic Dance Class

127

Aerobic Fitness Class

181

Aerobics, low impact

125

Auto Repair (light)

71

Auto Repair (moderate)

91

Backpacking

195

Badminton (casual)

131

Badminton (competitive)

203

Ballet

120

Baseball

111

Basketball (shooting baskets)

174

Basketball Game

242

Basketball (wheelchair)

164

Bowling

87

Boxing, non-competitive

131

Boxing, competitive

222

Calisthenics

103

Canoe (light)

87

Canoe (moderate)

106

Circuit Training

232

Climbing (rock/mountain)

270

Croquet

76

Cross-Country Skiing

232

Curling (sweeping)

125

Cycling (leisurely)

116

Cycling (easy pace)

130

Cycling (moderate pace)

170

Cycling (vigorous pace)

200

Dancing (light)

109

Dancing (lively)

131

Downhill skiing

174

Fencing

182

Firewood carrying/stacking

145

Fishing

91

Football (casual)

199

Football (competitive)

260

Frisbee

91

Gardening (light)

116

Gardening (heavy)

174

Golfing (no cart)

131

Grocery Shopping

67

Handball

348

Hanging Laundry

72

Hiking (general)

172

Hockey (field or ice)

260

Horseback Riding

116

Horseshoes

71

House cleaning

101

Ice Skating (slow)

84

Ice Skating (moderate)

122

Ice Skating (fast)

203

Judo/Karate

236

Jumping rope (moderate)

122

Jumping rope (fast)

300

Kayaking

152

Kickboxing

290

Lacrosse

242

Miniature Golf

91

Mopping

60

Mowing lawn (push)

160

Orienteering

260

Painting a room

100

Pilates

101

Ping Pong/Table Tennis

116

Pool/Billiards

76

Punching bag

180

Racquetball (casual)

181

Racquetball (competitive)

254

Raking Leaves

125

Rock Climbing

244

Roller-skating/Rollerblading

203

Rowing (light)

101

Rowing (moderate)

147

Rowing (competitive)

203

Running (5m/h - 8km/h)

232

Running (6m/h - 9.7km/h)

290

Running (8m/h - 12.9km/h)

391

Running (10m/h - 16km/h)

463

Sailing

91

Scrub Floors

71

Scuba Diving

203

Shopping (mall)

71

Skateboarding

152

Skeeball

52

Skiing (light to moderate)

109

Skiing (cross-country)

114

Sledding

158

Snow shoveling

174

Snowboarding

182

Snowshoeing

181

Soccer (recreational)

145

Soccer (competetive)

200

Softball

145

Spinning

200

Squash

348

Stair Climbing (downstairs)

71

Stair Climbing (upstairs)

181

Stair Climbing (machine)

200

Stretching

15

Surfing

91

Swimming (backstroke)

181

Swimming (butterfly)

272

Swimming (freestyle)

181

Swimming (leisure)

174

Swimming (treading water)

116

Tae Bo

250

Tae Kwon Do

290

Tai Chi

40

Tennis

232

Trampoline

101

Trim Trees/Shrubs (manually)

116

Vacuuming house

94

Volleyball (light)

87

Volleyball (moderate)

121

Walking (slow)

68

Walking (moderate)

122

Walking (fast)

197

Wash car

80

Wash windows

87

Wash/dry dishes

72

Water Aerobics

116

Water skiing

174

Waxing Car

80

Weight lifting (light)

67

Weight lifting (moderate)

87

Weight lifting (vigorous)

174

Wheelchair use (manual)

101

Yard work (light)

89

Yard work (moderate)

145

Yoga (light)

45

Yoga (moderate)

72

Zumba

148



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