Using the Cardio Conversion Chart
Swap any prescribed cardio machine for an equal-effort equivalent across Run, Row, SkiErg, BikeErg, and air bike — plus a downloadable PDF.
The Cardio Conversion Chart lets you swap a prescribed rower, air bike, or run for an equivalent when you don't have that machine. Find it on Resources under the "Conditioning" card. It's open to athletes and coaches.
The simplest rule comes first: match the time. A 3:00 row at RPE 8 equals 3:00 on any machine at the same effort; a 30-minute Zone 2 run equals 30 easy minutes on a bike, rower, or elliptical. This is always valid — the tables below just get you closer when a workout is scored.
By distance
Read across each row to your machine — every row is roughly equal work across "Run", "Row (C2)", "SkiErg", and "BikeErg". Rule of thumb: Run : Row ≈ 1 : 1.25, SkiErg ≈ Row, and BikeErg ≈ 2× the rower's meters.
By calories
For calorie-scored pieces, convert across "Row (C2)", "SkiErg", "BikeErg", and "Echo / Assault Bike". Air bikes count roughly 15–25% fewer calories for the same work, and the gap widens on short intervals — for those, match the time instead.
Swaps for your program's cardio
A reference table maps common prescribed pieces — "Rowing (Erg)", "Assault / Echo Bike", "Easy Run (Zone 2)", "Track Intervals", "Steady Road Ride", "Lap Swim", "Jump Rope", even "Sled Push" — to sensible substitutes when you're missing the gear.
Click "Download PDF" at the top of the page for a branded, full-color copy to print and keep by your setup.
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