WOD Machine Converter
Scaling a WOD to a different machine? Enter your prescribed work and we'll calculate the equivalent for every piece of equipment in the box.
Your Workout
Equivalent Work
20 calories on C2 Rower equals…
Conversions are based on moderate-effort averages. Individual results vary based on fitness level, body weight, and efficiency on each machine.
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Different machines burn calories at different rates. A calorie on the Rogue Echo Bike is brutally harder to earn than a calorie on the rower — so "20 cal" doesn't mean the same thing across machines.
This converter uses average calorie and distance output rates at moderate intensity to find equivalent work. We calculate how long the prescribed work takes on your source machine, then figure out what each other machine would produce in that same timeframe.
The ratios are based on community data from CrossFit coaches, Concept2 forums, and Mayhem programming. They're solid estimates — but remember that your specific output depends on your engine, body weight, and how comfortable you are on each machine.
Sources & References
- Concept2 Rowing Calculator & Pace/Watt Formulas — Concept2 Inc. Official documentation on the relationship between power (watts), pace, and calories for the C2 Rower, SkiErg, and BikeErg. concept2.com/indoor-rowers/training/calculators
- ACSM’s Guidelines for Exercise Testing and Prescription — American College of Sports Medicine. Metabolic equations and caloric expenditure models for aerobic exercise modalities. 11th Edition. Wolters Kluwer. acsm.org
- Energy Expenditure During Stationary Cycling: Watts vs. Calories — Byrne NM, Hills AP, Hunter GR, Weinsier RL, Schutz Y. (2005). Metabolic equivalent: one step forward, one step back. European Journal of Clinical Nutrition, 59(9), 1092–1101. doi.org/10.1038/sj.ejcn.1602197
- Compendium of Physical Activities — Ainsworth BE, et al. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise, 43(8), 1575–1581. MET values for rowing, cycling, and running. doi.org/10.1249/MSS.0b013e31821ece12
- Concept2 BikeErg Calorie Calculation Technical Note — Concept2 Inc. Technical explanation of how calories are calculated from power meter data on the BikeErg, using a 25% mechanical efficiency constant. concept2.com/service/software/pm5/ergdata/calorie-calculation
- CrossFit Level 1 Training Guide — Metabolic Conditioning — CrossFit Inc. Discussion of energy systems, machine interchangeability, and relative intensity across conditioning modalities. library.crossfit.com