Run-to-Row-to-Bike-to-Ski Conversions

As you know, we’re working out in very different ways these days… sometimes at home, sometimes at the gym, sometimes on the road. Given that rowers, bikes and sometimes even a run course are not always available, we wanted to give you an easier way to convert workouts. This conversion guide is NEW & IMPROVED as we’ve tweaked the data based on more inputs and observations of our community. It also provides you options if you are nursing a tweak and would like an alternative movement (e.g. you rolled your ankle during your last 5k and want to ride the bike instead of run a few rounds of 400m).

We know very well there are many, many factors which are needed to accurately convert these metabolic, distance and energy measurements. We’ve reviewed several generally accepted conversion formulas, and developed what we think is the optimal conversions for our members. We know your goals. We know your work capacity. We know you.

So if you are looking for the scientifically-validated conversions across these varied movement domains, stop reading and head over HERE. However, if you want to get the intended stimulus and time domain for any of our workouts, but lack (or are unable to use) equipment, then this should make your life much easier.

By the way, no need to bookmark this chart… you can always find it in the right sidebar of our daily WOD page and posts under “Member Quick Links” ==>

How To Use This Guide


Rows will typically be written as meters, so using the primary chart, simply find the run distance specified in the workout and find the associated row meters or bike calories. Or if you’re at home and you choose not to run in the rain, you can convert that run into flights of stairs (keeping in mind one “flight” equals up and back down).


Bikes will typically be written as calories, so again, using the primary chart, find the bike calories prescribed in the workout and simply look across the row to find the associated run, flights, or row meters.


The row erg (i.e. the rower) distance will typically be written as either meters or calories. If meters, use the primary chart and find the associated conversions. If calories, use the secondary chart on the right and convert to bike or run.


The ski erg is becoming more popular in CrossFit gyms and we’ve done some preliminary work to estimate the conversions of our cals and meters over to the ski erg. There isn’t a ton of data publicly available but based on what little information we’ve found coupled with what we’re seeing in our gym, the ski erg can be generally based on the same guidance we are giving for the row erg. We’ll keep an eye on this data and update as we learn more.