I recently worked with a client who is training for her first half marathon. The catch is that she loves doing Crossfit and still wants to take part in the group classes regularly. The solution that seemed to work best in regards to increasing her miles and allowing her to continue with the class workouts without overtraining was to incorporate more runs into the workouts, replacing the rows with runs. But how can she accurately substitute the row for run in Crossfit? After some research, I found a great conversion method that appears to be quite accurate. So, for others asking the same question, this article will break down the proper Crossfit run row bike conversion. Including conversion chart and downloadable PDF. So let’s get to it!
Crossfit Run Row Bike Conversion Chart
Below is a chart breaking down the Crossfit Run Row Bike Conversion. Allowing athletes to substitute rowing for running in almost any Crossfit workout. Along with running conversion you will also be able to do assault bike to run conversions and assault bike to row conversions. Note that some will have a Men / Women conversion.
| Crossfit Run Row Bike Conversion Chart | ||||||
| Meter Conversion | Calories Conversion | |||||
| Running | Rowing | Assualt-Bike | Running | Rowing | Assualt-Bike | |
| 80 | 100/80 | 6/4 cal | 14/10 m | 1 | 0.7 | |
| 100 | 125/100 | 7/5 cal | 40/30 m | 3 | 2 | |
| 160 | 200/160 | 12/8 cal | 80/60 m | 6 | 4 | |
| 200 | 250/200 | 15/10 cal | 125/85 m | 9 | 6 | |
| 320 | 400/320 | 24/18 cal | 150/100 m | 10 | 7 | |
| 400 | 500/400 | 30/21 cal | 170/115 m | 12 | 8 | |
| 600 | 750/600 | 45/30 cal | 200/133 m | 14 | 10 | |
| 640 | 800/640 | 48/32 cal | 215/140 m | 15 | 11 | |
| 800 | 1000/800 | 60/42 cal | 260/170 m | 18 | 13 | |
| 1000 | 1250/1000 | 75/50 cal | 285/190 m | 20 | 14 | |
| 1600 | 2000/1600 | 120/84 cal | 300/200 m | 21 | 15 | |
| 2000 | 2500/2000 | 150/100 cal | 340/230 m | 24 | 17 | |
| 4000 | 5000/4000 | 300/200 cal | 400/275 m | 29 | 20 | |
| 5000 | 6250/5000 | 375/250 cal | 430/300 m | 30 | 21 | |
| 8000 | 10000/8000 | 600/400 cal | 570/380 m | 40 | 28 | |
| 10000 | 12500/10000 | 750/500 cal | 600/400 m | 43 | 30 | |
| 715/475 m | 50 | 35 | ||||
| 800/540 m | 57 | 40 | ||||
| 860/600 m | 60 | 42 | ||||
| 1000/665 m | 70 | 49 | ||||
| 1150/760 m | 80 | 56 | ||||
| 1255/800 m | 90 | 63 | ||||
| 1425/950 m | 100 | 70 | ||||
| Note: Male / Female Distance or Calories | From RunBryanRun.com | |||||
PDF Download: Click Here
While I know this may not be the perfect conversion, and that every person is different, and body weight plays a big part in the calories burned when running, based on my research, it is probably as close as most charts are going to get. So if you have any questions or comments, please let me know in the comments below!
Closing Thoughts
Finding the right balance between training for a race like a half marathon and participating in Crossfit group classes can be a challenging but achievable feat. By substituting runs for rows in your Crossfit workouts, you can maintain your passion for both activities without risking overtraining. Our Crossfit Run Row Bike Conversion Chart provides a valuable resource for athletes looking to make these substitutions accurately. While it’s important to remember that individual factors, such as body weight, can influence calorie burn during running, our research has led us to create a conversion method that’s as close as most charts can get. We hope this article has been helpful in your fitness journey, and if you have any questions or comments, please don’t hesitate to share them with us below. Keep pushing your limits and achieving your fitness goals!
