Aquatic Cycling Calories Burned Calculator
Calculate how many calories you burn aqua cycling based on your weight, duration, and class intensity
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How Many Calories Does Aquatic Cycling Burn?
Aquatic cycling burns approximately 290-440 calories per 30 minutes for a 155-pound person depending on intensity. Sprint training can burn up to 440 calories in the same time.
Aquatic cycling (also known as aqua spinning or aqua biking) is an innovative high-calorie-burning workout that combines cycling with water resistance. Understanding your energy expenditure helps you maximize class benefits and track fitness progress.
This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula from the 2024 Compendium of Physical Activities. Aquatic cycling MET values range from 4.0 (light pace) to 12.0 (sprint training), making it one of the most effective pool-based workouts. Compare your results with swimming or water polo.
Factors That Affect Calorie Burn
- Intensity level: Sprint training burns ~200% more than light pace
- Water resistance: Deeper water submersion increases resistance
- Pedaling speed: Faster cadence significantly boosts calorie burn
- Body weight: Heavier individuals burn more calories
Calories Burned by Aqua Cycling Intensity & Duration
Calories by Duration (70 kg / 154 lbs)
| Duration | Light (4.0) | Moderate (6.0) | Vigorous (8.0) | Sprint (12.0) |
|---|---|---|---|---|
| 15 min | 74 | 110 | 147 | 221 |
| 30 min | 147 | 221 | 294 | 441 |
| 45 min | 221 | 331 | 441 | 662 |
| 60 min | 294 | 441 | 588 | 882 |
| 90 min | 441 | 662 | 882 | 1323 |
Calories by Weight (30 min vigorous pace)
Aqua Cycling vs Other Activities (30 min, 70 kg)
| Activity | Calories |
|---|---|
| 🚴♀️Aqua Cycling (sprint) | 441 |
| 💧Aqua Cycling (high-intensity) | 368 |
| 🦋Swimming (butterfly) | 506 |
| 🤽Water Polo (competitive) | 441 |
| 🌊Aqua Cycling (vigorous) | 294 |
| 🛶Kayaking (vigorous) | 257 |
Source: MET values from 2024 Compendium of Physical Activities
