Erg to Running Pace Converter

How erg-to-running conversion works

We estimate your VO2max from your 2K erg score, then translate that aerobic capacity into equivalent running paces using Jack Daniels' VDOT framework. This gives a rough equivalence — actual running performance depends on running economy, which varies independently of erg fitness.

The CrossFit substitution ratios are simpler rules of thumb used for WOD scaling. They're less precise but useful for quick substitutions.

Calculate your VO2max or find your rowing training zones.