How it is worked out
First the app finds your average speed from the distance and the time. It then looks up a MET value, the metabolic equivalent of the activity, for that speed in a table anchored to the Compendium of Physical Activities. MET-minutes, the MET multiplied by the minutes, is a unit used in physical-activity guidelines. The app divides it by 20 to keep scores in a small, readable range and rounds to two decimals.
A worked example
Running 3 miles in 30 minutes is an average of 6 mph, which is a MET of 10.5 in the running table: 10.5 × 30 ÷ 20 = 15.75. Walking 2 miles in 40 minutes is 3 mph, a MET of 3.5: 3.5 × 40 ÷ 20 = 7.
Incline and activities
Walking and running with an incline use the ACSM grade-adjusted equation, the only two activities with a validated adjustment. Walking, running, biking, rowing, elliptical and stair-climber efforts each have their own speed table.
What it is for
Cardio Score compares efforts of the same kind and tracks them over time. It is a fitness estimate, not a measurement of calories or fitness level, and the same MET tables feed the app's calorie estimates so the two never disagree about how hard an activity was.
In One Fitness Hub
- A cardio entry takes a duration in minutes and seconds and a distance; the score is worked out for you.
- Lift boards rank each exercise by its own measure, and for cardio that measure is Cardio Score.
- On an outdoor run, walk or hike you can record with GPS instead of typing the distance.
Common questions
Is Cardio Score the same as calories?
No. Both come from the same MET tables, but Cardio Score is a rescaled MET-minutes number, while calories also depend on bodyweight and other inputs.
Why does a faster pace score higher?
A faster average speed moves you to a higher MET tier, so each minute counts for more.
Does a WOD get a Cardio Score?
No. A WOD is scored in its own format and kept apart from cardio and strength numbers.
Related terms
- PR (personal record): A PR, or personal record, is your best result so far on a particular lift, cardio effort or workout.
- WOD: A WOD, or workout of the day, is a single programmed workout, usually a mix of movements done for time, rounds or reps, common in CrossFit-style and functional fitness training.
- Volume load: Volume load is the total weight you moved: for each set, multiply the reps by the weight, then add up the sets.
Keep reading
General education and fitness estimates, not medical or dietary advice. Figures from the app are informational and are not reviewed by a certified personal trainer.