Rowing at 100 watts is approximately 7 METs, running at a 10-minute mile pace is nearly 10 METs, and running at a 6-minute mile pace is about 14.5 METs.

“rowing at a hundred watts which really isn't that much of a killer effort you're at seven watts apart me at seven mets um now you can look at the speed change right so once you're running six miles an hour just a ten minute mile and that's still a jog you're almost at 10 mets at that point once you're running 10 miles an hour six minute mile this is a pace that you know a fit person can hold for a while but but most people couldn't hold for very long you're at about 14 and a half mets”