Elliptical to Running Conversion: What's the Real Ratio?

The elliptical to running conversion ratio ranges from 10-15 minutes of elliptical per kilometer of running, depending on your effort level. At moderate intensity (5.0 METs), 45 minutes of elliptical equals approximately 3.8 km of running in terms of metabolic load. This is based on MET values from the Compendium of Physical Activities.

Understanding the relationship between elliptical and running is essential for cross-training, injury recovery, and maintaining fitness when you can't run. Let's explore the science behind these conversion ratios.

Use our Elliptical to Running Conversion Calculator to get your personalized ratio based on your effort level and running pace.

The Science Behind Elliptical-Running Equivalence

Research consistently shows that elliptical and running produce similar metabolic responses at comparable effort levels:

• Brown et al. (2010): At the same self-selected RPE, VO₂ and energy expenditure on treadmill and elliptical were nearly identical
• Chester et al. (2016): Standard ellipticals showed similar metabolic cost to treadmill running
• Prieto-González et al. (2024): Among indoor cardio machines, ellipticals rank just below treadmills for energy expenditure

This means we can use MET (Metabolic Equivalent of Task) values to accurately convert between the two activities.

MET Values for Elliptical Exercise

From the Compendium of Physical Activities, elliptical MET values are:

Effort Level	MET Value	Description
Light	4.6 METs	Easy pace, low resistance
Moderate	5.0 METs	Steady effort, conversation possible
Vigorous	9.0 METs	Hard effort, breathing heavily

MET Values for Running

For comparison, running MET values from ACSM equations:

Running Speed	Pace	MET Value
8.0 km/h	7:30/km	8.3 METs
10.0 km/h	6:00/km	10.5 METs
12.0 km/h	5:00/km	12.4 METs
14.0 km/h	4:17/km	14.3 METs

Notice that running generally has higher MET values than elliptical at most effort levels. This explains why elliptical requires more time to match running's metabolic cost.

The Key Conversion Formula

The conversion is based on equalizing MET-minutes:

MET-minutes = MET value × duration in minutes

For equivalent workouts:

MET_elliptical × time_elliptical = MET_running × time_running

Solving for running distance using the 1 kcal/kg/km rule:

Running distance (km) = MET_elliptical × time_elliptical / 60

Conversion Tables by Effort Level

Light Effort (4.6 METs)

Elliptical Time	Running Equivalent
15 min	~1.2 km
30 min	~2.3 km
45 min	~3.5 km
60 min	~4.6 km

Moderate Effort (5.0 METs)

Elliptical Time	Running Equivalent
15 min	~1.3 km
30 min	~2.5 km
45 min	~3.8 km
60 min	~5.0 km

Vigorous Effort (9.0 METs)

Elliptical Time	Running Equivalent
15 min	~2.3 km
30 min	~4.5 km
45 min	~6.8 km
60 min	~9.0 km

Example Calculation

For a 40-minute moderate elliptical session (5.0 METs), equivalent to running at 5:30/km pace:

1. Running speed: 60 ÷ 5.5 = 10.9 km/h = 182 m/min
2. Running VO₂: 0.2 × 182 + 3.5 = 39.9 ml·kg⁻¹·min⁻¹
3. Running MET: 39.9 ÷ 3.5 = 11.4 METs
4. Equivalent running time: 40 × (5.0 ÷ 11.4) = 17.5 min
5. Running distance: 10.9 × (17.5 ÷ 60) = 3.2 km

So that 40-minute moderate elliptical session equals roughly 3.2 km of running at 5:30/km pace.

Why the Ratio Varies

The conversion ratio isn't fixed—it changes based on:

1. Elliptical Intensity

Higher resistance and faster cadence increase MET values, making each minute of elliptical worth more running distance.

2. Running Pace

Faster running paces have higher MET values, so fewer running minutes are needed to match elliptical MET-minutes.

3. Individual Efficiency

Some people are more efficient on elliptical than others due to biomechanics and experience.

The Dalleck Equation for Precision

For advanced users who know their machine settings, the Dalleck & Kravitz (2007) equation provides VO₂ estimates:

VO₂ = 3.5 + 0.15 × Cadence + 1.22 × Resistance - 0.11 × Weight

Where:

• Cadence = strides per minute
• Resistance = machine resistance level
• Weight = body weight in kg

This equation was validated on commercial ellipticals with a standard error of ~2.8 ml·kg⁻¹·min⁻¹.

Quick Reference Ratios

For easy mental math:

Effort Level	Minutes per km Running
Light elliptical	~13 min = 1 km
Moderate elliptical	~12 min = 1 km
Vigorous elliptical	~7 min = 1 km

Or in miles:

Effort Level	Minutes per Mile Running
Light elliptical	~21 min = 1 mile
Moderate elliptical	~19 min = 1 mile
Vigorous elliptical	~11 min = 1 mile

Calories Comparison

For a 70 kg person exercising for 45 minutes:

Activity	MET	Calories
Light elliptical	4.6	241 kcal
Moderate elliptical	5.0	263 kcal
Vigorous elliptical	9.0	473 kcal
Easy running (6:00/km)	10.5	551 kcal
Fast running (5:00/km)	12.4	651 kcal

Important Caveats

While metabolic equivalence is useful for comparing training load, remember:

1. Running is higher impact - Elliptical eliminates ground reaction forces
2. Running specificity matters - Running economy requires running
3. Machine variability exists - Different elliptical brands have different characteristics
4. Heart rate may differ - HR can be 5-10 bpm higher on elliptical at same VO₂

Use these conversions for general training load comparison, not as exact race preparation substitutes.

Calculate Your Personal Conversion

Ready to find your exact elliptical-to-running conversion? Use our Elliptical to Running Conversion Calculator to input your specific effort level and get a personalized ratio.

Related Resources

For more on cross-training and workout equivalence:

• How to Convert Elliptical to Running Miles - Practical step-by-step guide
• Elliptical vs Running Training Equivalence - When to substitute one for the other
• Elliptical Calorie Calculator - Calculate your elliptical calorie burn