Calories Burned Speed Skating
Calculate how many calories you burn during speed skating. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 13.5.
Speed Skating Calorie Calculator
Speed Skating for 30 minutes
490 kcal
MET 13.5 · 73 kg · 980 kcal/hour
Calories Burned by Duration (Speed Skating)
How many calories you burn during speed skating at different durations, based on your current weight of 160 lbs.
Calories Burned Speed Skating by Body Weight
The table below shows estimated calories burned during speed skating for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 367 kcal | 735 kcal |
| 140 lbs (64 kg) | 429 kcal | 857 kcal |
| 160 lbs (73 kg) | 490 kcal | 980 kcal |
| 180 lbs (82 kg) | 551 kcal | 1102 kcal |
| 200 lbs (91 kg) | 612 kcal | 1225 kcal |
| 220 lbs (100 kg) | 674 kcal | 1347 kcal |
| 250 lbs (113 kg) | 765 kcal | 1531 kcal |
What 490 Calories Looks Like in Food
After 30 minutes of speed skating, you would have burned the equivalent of:
6.3x Egg
78 cal each
5.2x Apple
95 cal each
4.7x Banana
105 cal each
3.9x Glass of Wine
125 cal each
3.5x Can of Soda
140 cal each
2.4x Bowl of Rice
206 cal each
About Speed Skating and Calorie Burn
Speed skating involves racing around an ice rink at maximum velocity using long, powerful gliding strides. It is one of the most calorie-intensive activities per minute, requiring explosive leg power, aerobic endurance, and exceptional balance. Speed skaters develop massive quadriceps and glutes from the deep, sustained squat position maintained throughout each stride. The sport improves cardiovascular fitness, lower body power, and lateral movement ability that benefits many other sports and activities.
Understanding the MET Value
Speed Skating has a MET (Metabolic Equivalent of Task) value of 13.5. This means speed skating burns 13.5 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing speed skating for 1 hour would burn approximately 945 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Speed Skating Calorie Burn
- Focus on deep knee bend and full extension to maximize each stride's power
- Train off-ice with lateral bounds and slideboard exercises to build skating-specific muscles
- Strengthen your lower back and core to maintain the aerodynamic tuck position
- Practice crossover turns to maintain speed through corners
- Start with longer, slower laps and progressively increase speed as technique improves
Muscles Worked During Speed Skating
Category
Winter Sports
Intensity
Very High
MET Value
13.5
Equipment
Speed Skates, Ice Rink
How We Calculate Calories Burned During Speed Skating
Our speed skating calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For speed skating with a MET value of 13.5, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do speed skating for 30 minutes (0.5 hours), you would burn approximately 490 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The MET value of 13.5 for speed skating represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Speed Skating vs. Other Activities
See how speed skating compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
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Frequently Asked Questions
How many calories does speed skating burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 490 calories during 30 minutes of speed skating. This is based on a MET value of 13.5. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of speed skating?
The MET (Metabolic Equivalent of Task) value for speed skating is 13.5. This means speed skating burns 13.5 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is speed skating good for weight loss?
Yes, speed skating is an effective exercise for weight loss. With a MET value of 13.5, it burns a significant number of calories per session. A 160-lb person burns about 980 calories per hour. Combined with a balanced diet, regular speed skating can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during speed skating?
Body weight significantly impacts calorie burn during speed skating. A 120-lb person burns about 367 calories in 30 minutes, while a 250-lb person burns approximately 765 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does speed skating work?
Speed Skating primarily works the Quadriceps, Glutes, Hamstrings, Hip Adductors, Core, and Lower Back. The high intensity of this exercise also provides significant cardiovascular conditioning.