This page provides a reference for aerobic movement substitutions used in our training programs. It is designed to help you maintain the intended intensity and time domain even if specific equipment or movements are not available.
| Run (meters) | Shuttle Run* (reps) | Double Unders (reps) | Row/Ski (meters) | Row/Ski/Bike (calories) | Air Bike (calories) | Bike (meters) | Time (min/sec) |
|---|---|---|---|---|---|---|---|
| 100 | 4 | 50 | 125 / 100 | 10 / 8 | 8 / 6 | 250 / 200 | 0:30 |
| 200 | 8 | 100 | 250 / 200 | 20 / 16 | 15 / 12 | 500 / 400 | 1:00 |
| 400 | 16 | 200 | 500 / 400 | 40 / 32 | 30 / 24 | 1000 / 800 | 2:00 |
| 600 | 24 | 300 | 750 / 600 | 60 / 48 | 45 / 36 | 1500 / 1200 | 3:00 |
| 800 | 32 | 400 | 1000 / 800 | 80 / 64 | 60 / 48 | 2000 / 1600 | 4:00 |
| 1000 | 40 | 500 | 1250 / 1000 | 100 / 80 | 75 / 60 | 2500 / 2000 | 5:00 |
*The prescribed distance for one repetition of the shuttle run is 50 feet (15.24 meters), consisting of running 25 feet (7.62 meters) down and 25 feet (7.62 meters) back.
If equipment, skill, or physical limitations prevent you from performing a listed movement, refer to the time column. Choose any aerobic movement you can sustain at moderate effort for the indicated time. Examples include toe taps, high knees, stair running, or running in place.
Keep in mind that our conditioning sessions target specific energy systems. While the tool you use (run, bike, row, etc.) is flexible, the movement pattern and intent are often specific. For example, double unders are not just about cardio — they also train rhythm, coordination, and plyometric endurance. Replacing them with air bike sprints might hit the lungs, but will miss the skill element. Similarly, shuttle runs build agility through rapid directional changes. Replacing those with a straight-distance run may change the workout’s purpose.
Double Unders Substitutions
Some programs recommend doubling or tripling single unders to replace double unders. In our training, we recommend a 50% increase (1.5x) to preserve the intended aerobic effect. Going higher often drags out the workout and throws off the pace.
Example:
If a 3-minute interval includes 100 double unders and 20 deadlifts, tripling to 300 single unders will likely take too long and shift the workout away from its intended intensity.
For movements like jumping jacks, use the same rep count as the double unders. Since both use arm and leg motion together, the energy cost is similar.
For pogo jumps or line hops, apply the same 1.5x rule as single unders. Line hops are slightly more demanding but still fall into the same pacing category.
Don’t overthink the math. These are coordination-based movements, and ideal substitutions may vary depending on your ankle strength, jump mechanics, and overall plyometric endurance.
| Double Unders | Jumping Jacks | Single Unders | Line Hops | Pogo Jumps |
|---|---|---|---|---|
| 10 | 10 | 15 | 15 | 15 |
| 20 | 20 | 30 | 30 | 30 |
| 30 | 30 | 45 | 45 | 45 |
| 40 | 40 | 60 | 60 | 60 |
| 50 | 50 | 75 | 75 | 75 |
| 60 | 60 | 90 | 90 | 90 |
| 100 | 100 | 150 | 150 | 150 |
If you cannot do double unders yet, don’t treat the workout as practice time. Choose an alternative that lets you keep moving. Skill development is better done separately, in focused practice sessions.
