Cycling vs Rowing: Calories Burned Compared (2026)

Cycling burns 281 calories in 30 minutes and 562 calories per hour, while rowing burns 246 calories in 30 minutes and 492 calories per hour. Cycling has a MET value of 8.0, compared to rowing's 7.0.

Calorie burn during exercise is influenced by METs, body weight, duration, and intensity. Comparing cycling and rowing reveals differences in calories burned over time. Both activities are low impact, making them suitable for various fitness levels.

What Is the Difference Between Cycling and Rowing?

Cycling involves riding a bicycle, either outdoors or on a stationary bike, and is considered a low-impact exercise. It helps improve cardiovascular fitness while being gentle on the joints. Rowing consists of propelling a boat using oars and can also be performed on a rowing machine. It is a low-impact activity that engages multiple muscle groups and enhances endurance.

Cycling vs Rowing: Calories Burned Side by Side

The following table presents a side-by-side comparison of calories burned during cycling and rowing.

Duration (155 lb / 70 kg)	Cycling	Rowing
15 min	141 cal	123 cal
30 min	281 cal	246 cal
45 min	422 cal	369 cal
60 min	562 cal	492 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Cycling or Rowing?

For burning the most calories: Cycling burns 35 more calories than rowing in 30 minutes, totaling 281 calories compared to rowing's 246 calories.

For time efficiency: Cycling burns 9.4 calories per minute, while rowing burns 8.2 calories per minute.

For lower-impact exercise: Both cycling and rowing are low-impact exercises, making them suitable for individuals seeking joint-friendly workouts.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of cycling or rowing by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Cycling is rated at about 8.0 METs (moderate, 12 to 14 mph) and Rowing at about 7.0 METs (moderate effort). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories?

Cycling burns 281 calories in 30 minutes, while rowing burns 246 calories in the same time.

How many calories does cycling burn in an hour?

Cycling burns 562 calories in an hour for a 155-pound person.

How many calories does rowing burn in 30 minutes?

Rowing burns 246 calories in 30 minutes for a 155-pound person.

Which is better for weight loss?

Cycling burns more calories than rowing, making it potentially more effective for weight loss.

What is the MET value for cycling?

Cycling has a MET value of 8.0.

What is the MET value for rowing?

Rowing has a MET value of 7.0.

Key Takeaways

• Cycling burns 281 calories in 30 minutes.
• Rowing burns 246 calories in 30 minutes.
• Cycling burns 562 calories in an hour.
• Rowing burns 492 calories in an hour.
• Cycling has a MET value of 8.0.
• Rowing has a MET value of 7.0.