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

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