Cardio Substitutions for CrossFit
Discover the ultimate CrossFit cardio substitution guide, tailored for every fitness level! Easily swap between running, biking, rowing, or skiing with clear, comparable equivalents to keep your workouts balanced and effective.
| Run |
Row Erg (Concept2) |
Ski Erg (Concept2) |
Bike Erg (Concept2) |
Time Domain |
| 100m |
125m |
125m |
250m |
0:30 min |
| 200m |
250m |
250m |
500m |
1:00 min |
| 400m |
500m |
500m |
1000m |
2:00 min |
| 800m |
1000m |
1000m |
2000m |
4:00 min |
| 1000m |
1250m |
1250m |
2500m |
5:00 min |
| 1 mile / 1600m |
2000m |
2000m |
4000m |
8:00 min |
| 2000m |
2500m |
2500m |
5000m |
10:00 min |
| 5000m |
6250m |
6250m |
12500m |
25:00 min |