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The following are all equivalent for the purposes of substituting one aerobic movement for another:

  • 200m Run
  • 200m Row
  • 500m Bike (Echo, Assault Bike, or Bike Erg)
  • 100 Double Unders
  • 200-300 Single Unders (depending on your ability and time)
  • 200m Ski
  • 60 Jumping Jacks
  • 40 Beast to Alternating Leg Through

These conversion charts will also help when converting meters to calories or movements from one time domain to another:

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