Invictus athlete rowing during 24.2 at Invictus San Diego

The Invictus Cardio Machine Conversion Chart
Written by Nichole Kribs

We’ve all been there: you look at the workout for the day, and wonder how you are going to complete it when the workout calls for rowing and you only have access to an Echo Bike. Or how about when you look at a workout and wonder how you could substitute the run (you’ve been dealing with a nagging achilles issue) with a row but are unsure of the conversion for the prescribed meters. Well, look no further. This is exactly why we created the Invictus Cardio Conversion Chart!

The Invictus Cardio Machine Conversion Chart

We have had many requests for a conversion chart as many of our online athletes have expressed the desire to adjust workouts based on their equipment availability since many have adapted to more training at home. So you asked and you shall receive! Now let’s answer a few questions before you download the chart. 

Who is this conversion chart designed for?

We hope everyone can utilize this cardio machine conversion chart. The numbers are based on a general to slightly competitive population but should give a good outline for equipment conversions.

Why are there two numbers provided for some exercises?

The first number indicates the conversion for males and the second number indicates the conversion for females.

How do I read the chart? 

Each monostructural exercise is divided into meters, calories and time. If reading from left to right then the assigned meters are converted to its equivalent in calories. A time domain is also provided to give guidance on how long it should take to complete the assigned meters and/or calories. If you know that the assigned calories or meters are going to take you longer than the suggested time domain then simply adjust the calories/meters to better suit you. 

Reading the chart from top to bottom will give you the converted meters / calories for each exercise. So, a 400 meter run is equivalent to a 500 meter row or a 1000 meter BikeErg. You can also say that a 400 meter run is equivalent to 30/25 calories on the Assault Runner. 

We hope this chart is helpful for anyone looking for a one stop shop when it comes to conversions for the most commonly used monostructural pieces of training in CrossFit. 

Download the Invictus Cardio Machine Conversion Chart!

Invictus Athlete 

Whether you’re looking to compete in the sport of CrossFit, you need a well-rounded plan to keep you doing the things you love outside the gym, or you want to fine-tune a weakness, Invictus Athlete can help you get there. 

Invictus Athlete graphic with Joshua Al-Chamaa


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April 13, 2022 8:37 am

Nice conversion chart. Would it be possible to add the True Form Runner to the chart? I find all the gyms I have belonged to or dropped in at use True Form.

Pedro Mendoza
Pedro Mendoza
April 1, 2022 7:05 pm

100% agreed 🙌🏽 Thank you for providing this conversion resource tool to the community!

April 1, 2022 5:56 pm

Super helpful! Definitely a screen shot save!

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