BPM for Running, Jogging, and Walking - Conversion Chart

Min/Mile to MPH to BPM

20:00 minutes/mile = 3.00 mph = 50 bpm (or one step/two beats @ 100 bpm)

19:00 minutes/mile = 3.16 mph = 60 bpm (or one step/two beats @ 120 bpm)

18:00 minutes/mile = 3.33 mph = 70 bpm (or one step/two beats @ 140 bpm)

17:00 minutes/mile = 3.53 mph = 80 bpm (or one step/two beats @ 160 bpm)

16:00 minutes/mile = 03.75 mph = 90 bpm (or one step/two beats @ 180 bpm)

15:00 minutes/mile = 04.00 mph = 100 bpm (or one step/two beats @ 200 bpm)

14:00 minutes/mile = 04.29 mph = 110 bpm

13:00 minutes/mile = 04.62 mph = 120 bpm

12:00 minutes/mile = 05.00 mph = 130 bpm

11:30 minutes/mile = 05.22 mph = 135 bpm

11:00 minutes/mile = 05.45 mph = 140 bpm

10:30 minutes/mile = 05.71 mph = 145 bpm

10:00 minutes/mile = 06.00 mph = 150 bpm

09:30 minutes/mile = 06.32 mph = 155 bpm

09:00 minutes/mile = 06.67 mph = 160 bpm

08:30 minutes/mile = 07.06 mph = 165 bpm

08:00 minutes/mile = 07.50 mph = 170 bpm

07:30 minutes/mile = 08.00 mph = 175 bpm

07:00 minutes/mile = 08.57 mph = 180 bpm

06:30 minutes/mile = 09.23 mph = 185 bpm

06:00 minutes/mile = 10.00 mph = 190 bpm

05:30 minutes/mile = 10.91 mph = 195 bpm

05:00 minutes/mile = 12.00 mph = 200 bpm

What is Aerobic Exercise?

Aerobic exercise is activity that noticeably increases your breathing and heart rate for an extended period of time, but doesn’t leave you feeling out of breath. It’s exercise that challenges your heart and lungs.

Aerobic means “with oxygen” and refers to your body using oxygen to make energy (Oh, hey, Krebs Cycle). It’s also referred to as cardiovascular exercise (“cardio” for short), or endurance exercise.

Aerobic exercise also involves continuous movement of your large muscle groups: your legs, thighs, butt, back, and/or chest.

Common aerobic exercise includes:

• Aqua Fitness Exercises
• Swimming
• Running
• Walking
• Biking

IFTA, and FirstHealth, recommends at least 30 minutes of aerobic exercise in order to lose weight, tone, and maintain healthy weight loss at least 4-5 days per week. ACSM recommends 45-60 minutes 5-6 days per week. 

Tip: Start slow! If you are just getting into a workout routine, you will need to take a "slow and steady" approach to exercising. Start with 10 minutes of walking at a pace that leaves you catching your breath. The next time you walk, aim to do 15 minutes of walking at a pace that leaves you catching your breath. On the third day, aim for 20 minutes of walking at a pace that leaves you catching your breath. In a few weeks, you should be able to push yourself to complete 30 minutes of non-stop walking!

This gradual approach works for every aerobic exercise. Example: Swim 25 yards on Day 1, 50 yards on Day 2, and 75 yards on Day 3. Bike for .25 miles on Day 1, bike for .50 miles on Day 2, bike for .75 miles on Day 3. Commit to 20 minutes of a group exercise class on Day 1, 30 minutes of the class on Day 2, and the whole hour on Day 3 (this example is hyperbolic...in reality, it may be difficult to commit to the entire hour just by Day 3)! Don't concern yourself with time until you are confident you can do continuous exercise for at least 30 minutes without rest. Just get out there and do something!

Sources:

ACSM’s Guidelines for Exercise Testing and Prescription, 7th edition (2006)
ACSM Position Stand: Appropriate Intervention Strategies for Weight Loss and Prevention of Weight Gain for Adults