Step 1 · Ride Duration
Step 2 · Intensity
Step 3 · Body Weight
Step 4 · On-Bike Fueling
Calories Burned
0
estimated calories
On-Bike Carbohydrate Target
Hydration Target
Post-Ride Recovery
On-Bike Fuel Products
MET Values Reference
| Intensity | MET Value | Speed Equivalent | Zone |
|---|---|---|---|
| Easy | 6.0 | 10–12 mph | Zone 1–2 |
| Moderate | 9.0 | 14–16 mph | Zone 3 |
| Hard | 12.0 | 16–20 mph | Zone 4 |
| Race Effort | 15.0 | 20+ mph | Zone 5 |
Formula: Calories = MET × weight (kg) × duration (hrs). MET values from ACSM Compendium of Physical Activities. Individual variation ±15–20%.
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