Find the prescribed stimulus for Run, AirBike (Assault Bike or Rogue Echo) or Concept 2 ERG (Rower, Ski or Bike Erg) and then use the appropriate modification.
Use the Shuttle Run Calculator to find substitutions for Shuttle Run reps.
Aerobic Comparisons
Run • 100m
Shuttle Run • 5 reps
Air Bike • 20sec hard for calories
ERG • 20sec hard for calories
Row/Ski • 125m
Bike Erg • 250m
Run • 200m
Shuttle Run • 10 reps
Air Bike • 10-12 / 8-10 cal
ERG • 16 / 13cal
Row/Ski • 250m
Bike Erg • 500m
Run • 400m
Shuttle Run • 20 reps
Air Bike • 20-24 / 16-20 cal
ERG • 32 / 26cal
Row/Ski • 500m
Bike ERG • 1000m
Run • 600m
Shuttle Run • 30 reps
Air Bike • 30-36 / 24-30 cal
ERG • 48 / 40cal
Row/Ski • 750m
Bike ERG • 1500m
Run • 800m
Air Bike • 40-48 / 32-40 cal
ERG • 65 / 52 cal
Row/Ski • 1000m
Bike ERG • 2000m
Run • 1000m
Air Bike • 50-60 / 40-50cal
ERG • 80 / 65 cal
Row/Ski • 1250m
Bike Erg • 2500m
Run • 1600m (1 mile)
Air Bike • 80-90 / 64-74 cal
ERG • 130 / 110 cal
Row/Ski • 2000m
Bike Erg • 4000m
LEGEND
Air Bike = Assault Bike or Rogue Echo in calories.
ERG = Concept2 Rower, Ski or Bike ERG in calories.
Row/Ski = Concept 2 Rower or Ski ERG in meters.
Bike ERG = Concept 2 Bike Erg in meters.
Run = Outdoor or treadmill run in meters.
Shuttle Run = 50ft there and back touching behind the line each round.
x / y cal = Standard CrossFit split for men / women.