Running To Assault Bike Conversion - In this guide, you'll find simple formulas and tables to convert between meters, kilometers, calories, and time for the Concept-2 Rover and Rogue Eco Bike/Assault Bike. enjoy!
Conversion of Distance to Time and Calories: Concept 2 Rover and Rogue Eco Bike Use this section if you want to row for X meters
Running To Assault Bike Conversion
Here's a handy chart for 1 mile conversions on Racing, Concept 2 Rover and Rogue Air bikes.
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Conversion of calories into time and distance: Concept 2 Rover and Rogue Eco Bike Use this section if you want to row for calories
Converting Time to Calories and Distance: The Concept 2 Rover and Rogue Eco Bike Use this section if you want to thread for time
Time Validation: Of course, all time estimation will depend on how fast your athlete can run or bike. Key conversion factors are based on the top 25% of athletes in Sand & Steel Fitness. Assuming the athletes in your gym are like us, the estimated time for programming classes should be fine. For example, if you program a 2000-meter row, you can roughly estimate that the fastest athletes will finish in about 8 minutes. Slower athletes will finish in about 10 minutes.
Calorie intake: Calorie intake is more difficult to measure. Paul, the author of this article, measured this by tracking his heart rate at a moderate pace on the rower (750m/3 min). When Paul rode the bike for 3 minutes his heart rate was the same. The measured calories were 45 calories for rowing and 31.5 for cycling.
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Paul has great technique for rowing, and is more skilled than the newer athletes. If you have good technique, you should get similar numbers in your athletes.
Assault Bike vs Eco Bike: We had two bikes at Sand and Steel Fitness. We find the eco bike to be superior in every measurable way. That's why we've done all the research on the Rogue Fitness eco bike.
Concept-2 Rover PM5 vs WaterRover: All our tests with the Concept-2 rovers were well conditioned with the PM5 computer. WaterRovers and other branded air rovers will likely have a different amount of calories measured.
Experienced bikers or rowers: Athletes who frequently train one mode over the other (such as someone who regularly rides a bike to work) will not parallel these results. A person who rides a bike all the time will be more efficient than a rower on an eco bike, and vice versa.
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Elite Athletes: We didn't test these numbers against elite athletes like Olympic and CrossFit Games athletes. We welcome your feedback in the comments so that we can improve this article. As you know, we workout very differently these days... sometimes at home, sometimes in the gym, sometimes on the road. Since a rower, bike, and sometimes even a running course isn't always available, we want to give you an easy way to switch up your workout. This conversion guide is new and improved as we've added data based on more input and comments from our community. It also gives you options if you have a tweak and want an alternate movement (for example, you twisted your ankle during your last 5k and want to ride your bike instead of running a few laps of 400m. ).
We are very well aware that there are many factors that are needed to accurately convert these metabolic, distance and energy measurements. We've reviewed several commonly accepted conversion formulas, and found what we believe is the optimal conversion for our members. We know your goals. We know your working capacity. We know you.
So if you're looking for scientifically valid conversions to these diverse motion fields, stop reading and go here. In any case, if you want to get the excitement and time zone expected for any of our workouts but lack (or are unable to access) equipment, this should make your life a lot easier.
By the way, there's no need to bookmark this chart...you can always find it on the right sidebar of our Daily WOD page and posted under "Member Quick Links" ==>
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Rows are usually written as meters, so using a rudimentary chart, simply find the running distance specified in the workout and find the associated row meter or bike calories. Or if you're at home and choose not to run in the rain, you can convert that run into stairs (keeping in mind an equal "flight" on the way there and back).
Bikes are usually written in terms of calories, so again, using the rudimentary chart, find the bike calories set in a workout and simply look at the row to find the corresponding run, flight or row meter.
The ski erg has become more popular in CrossFit gyms and we've done some preliminary work to estimate how to convert your calories and meters into the ski erg. There isn't a ton of publicly available data, but based on the little information we've found with what we see in our gyms, ski ergs can generally be based on the same guidance we'd use for ergs in a row. Let's give for. We'll be keeping an eye on this data and will update as we learn more.
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