TempoLife › Hiking and walking trails › nordic-walking
Nordic walking
Routes suited to Nordic walking with poles, which brings the upper body into an ordinary walk.
What to know
Using poles turns a walk into a whole-body workout, lifting the calorie burn by roughly a fifth over plain walking at the same pace while taking load off the knees. It suits long, steady routes on mixed terrain.
Individual nordic walking are being added from open trail data. The planning table below applies to any route.
Time, calories and steps by distance
| Distance | Time | Calories | Steps |
|---|---|---|---|
| 1 km | 12 min | ~68 kcal | ~1 350 |
| 3 km | 36 min | ~204 kcal | ~4 050 |
| 5 km | 60 min | ~340 kcal | ~6 750 |
| 10 km | 120 min | ~680 kcal | ~13 500 |
| 20 km | 240 min | ~1 360 kcal | ~27 000 |
Source: Calorie figures are MET-based estimates for a 70 kg person; times assume a steady pace on flat ground and exclude stops and climbing. · checked 2026-09-04
Frequently asked questions
How many calories does nordic walking burn?
About 340 kcal an hour for a 70 kg person, scaling up with your weight and the terrain.
How long will it take?
At a typical nordic walking pace of about 5 km/h, plus stops and any climbing.
Turn routes into results
TempoLife logs every walk, hike and ride and shows your weekly distance and calorie trend.