Free cross-training converter
Run → cross-train
Enter today's planned run from Runna or your coach. Explore an approximate cross-training session; it is not equivalent running mileage or a guarantee of safety for an injury.
8 km easy run ≈ 48 min running
70 min
HR 120–138 (bike reads ~10 beats lower than running)
- 1.5 min warm-up, very easy spin, cadence 85
- 2.55 min steady Z2 — seated, cadence 85–95, conversational
- 3.Every 10 min: 1 min at cadence 100+ (light resistance) to keep leg speed
- 4.10 min cool-down, easing resistance off
Seated only, foot mid-over-pedal, no standing climbs — keeps load off the calf and Achilles.
General guidance, not medical advice. With an injury, follow your clinician's activity restrictions, stop if symptoms worsen, and do not treat this estimate as return-to-run clearance. Effort and heart-rate ranges below are examples, not personal targets.
Ratios: bike 1.5× easy/long run time, 1.1× tempo. Swim ~0.8× easy/long, 0.9× tempo. Pool running 1:1 for everything. Only swap easy and long runs freely — a tempo swap is a fallback for injury days, not a training strategy. Once you're cleared, quality sessions go back on the road. Log it as "Bike 60 min (≈7 km easy)" so the week reads honestly.