How to Convert Cycling Miles to Running Miles

To convert cycling miles to running miles, divide your cycling distance by 2.5 to 4, depending on your effort level. At moderate intensity, 3 miles of cycling equals approximately 1 mile of running in terms of training load and energy expenditure.

Whether you're a triathlete planning brick workouts, a runner cross-training on the bike, or simply curious about your workout's value, this guide will help you accurately convert between cycling and running distances.

Try our Cycling to Running Conversion Calculator for personalized conversions based on your exact speeds.

Quick Conversion Table: Miles

Cycling Miles	Easy Effort	Moderate	Hard/Hilly
5 miles	1.25 mi run	1.7 mi run	2 mi run
10 miles	2.5 mi run	3.3 mi run	4 mi run
15 miles	3.75 mi run	5 mi run	6 mi run
20 miles	5 mi run	6.7 mi run	8 mi run
25 miles	6.25 mi run	8.3 mi run	10 mi run
30 miles	7.5 mi run	10 mi run	12 mi run
40 miles	10 mi run	13.3 mi run	16 mi run
50 miles	12.5 mi run	16.7 mi run	20 mi run
100 miles	25 mi run	33 mi run	40 mi run

Conversion factors used:

• Easy: divide by 4 (1 run mile ≈ 4 bike miles)
• Moderate: divide by 3 (1 run mile ≈ 3 bike miles)
• Hard: divide by 2.5 (1 run mile ≈ 2.5 bike miles)

Step-by-Step Conversion Process

Method 1: Quick Division (Simplest)

1. Identify your cycling effort level

   • Easy: Social ride, could chat comfortably
   • Moderate: Steady effort, can speak in short sentences
   • Hard: Fast group ride, climbing, or time trial effort

2. Apply the conversion factor

   • Easy: Cycling miles ÷ 4 = Running miles
   • Moderate: Cycling miles ÷ 3 = Running miles
   • Hard: Cycling miles ÷ 2.5 = Running miles

Example: A 20-mile moderate bike ride → 20 ÷ 3 = 6.7 miles of running equivalent

Method 2: Time-Based Conversion (More Accurate)

Rather than distance, compare workout duration at similar effort:

1. Calculate your cycling time: Distance ÷ Average speed
2. Calculate equivalent running time: Use same duration at similar RPE
3. Calculate running distance: Time × Running pace

Example:

• 30 miles cycling at 15 mph = 2 hours
• 2 hours running at 6 mph = 12 miles
• Ratio: 30:12 or 2.5:1

Method 3: MET-Based Conversion (Most Precise)

For exact calculations using metabolic equivalents:

1. Find your cycling MET (based on speed)
2. Find your running MET (based on pace)
3. Apply the formula: Running miles = Cycling miles × (Cycling MET ÷ Running MET) × (Running speed ÷ Cycling speed)

Use our calculator to do this automatically.

Intensity-Based Conversion Charts

By Cycling Speed

Cycling Speed	Effort Level	MET Value	Conversion Factor
10-12 mph	Easy	6.8	÷ 4
12-14 mph	Light-Moderate	8.0	÷ 3.5
14-16 mph	Moderate	10.0	÷ 3
16-19 mph	Vigorous	12.0	÷ 2.5
19+ mph	Racing	14.0+	÷ 2

By Cycling Duration

Time on Bike	Easy Miles	Moderate Miles	Hard Miles	Equivalent Run
30 min	5 mi	7 mi	9 mi	1.5-3.5 mi
45 min	7.5 mi	10.5 mi	13.5 mi	2.5-5.5 mi
60 min	10 mi	14 mi	18 mi	3-7 mi
90 min	15 mi	21 mi	27 mi	5-11 mi
2 hours	20 mi	28 mi	36 mi	6-14 mi
3 hours	30 mi	42 mi	54 mi	10-22 mi

Special Considerations

Indoor Cycling vs. Outdoor Cycling

Stationary bikes and spin classes often have less accurate distance readings. For indoor cycling:

• Power-based conversion is most accurate if available
• Use time × estimated effort rather than displayed distance
• Indoor cycling at moderate effort for 45 min ≈ 4-5 miles of running

Hilly vs. Flat Terrain

Climbing significantly increases cycling effort:

Terrain	Adjustment
Flat	Use standard conversion
Rolling hills	Add 10-20% to running equivalent
Mountain climbing	Use "hard" conversion factor
Downhill-heavy	Use "easy" conversion factor

E-Bike Considerations

Electric bike assistance reduces metabolic cost:

• Eco mode: Use 50% of standard conversion
• Tour mode: Use 30-40% of standard conversion
• Turbo mode: Use 20-25% of standard conversion

Practical Examples

Example 1: Sunday Long Ride

Scenario: 40-mile moderate group ride at 16 mph

Calculation:

• Time: 40 ÷ 16 = 2.5 hours
• MET: ~12 (vigorous cycling)
• Factor: ÷ 2.5 to 3
• Running equivalent: 13-16 miles

Example 2: Recovery Spin

Scenario: 15-mile easy recovery ride at 12 mph

Calculation:

• Effort: Easy (could chat throughout)
• Factor: ÷ 4
• Running equivalent: 3.75 miles (equivalent to an easy 5K)

Example 3: Triathlon Bike Leg

Scenario: 40K (25 miles) Olympic distance bike at race pace

Calculation:

• Effort: Hard/racing
• Factor: ÷ 2.5
• Running equivalent: 10 miles at race effort

This helps explain why the 10K run after the bike feels so challenging—you've already done the metabolic equivalent of 10 miles of running!

Tips for Triathletes

Planning Brick Workouts

When planning bike-to-run training:

1. Calculate your bike's running equivalent first
2. Add your actual run distance to get total running load
3. Manage weekly volume accordingly

Example brick workout:

• 20-mile moderate bike = ~6.7 miles running equivalent
• Plus 3-mile run afterward
• Total running load = ~9.7 miles

Race Week Considerations

In the final week before a race:

• Your 10-mile easy ride ≈ 2.5-mile easy run
• Factor this into taper calculations
• Don't ignore cycling volume when resting legs

Common Mistakes to Avoid

1. Using a fixed ratio regardless of intensity - The conversion changes with effort level
2. Ignoring terrain - Hills make cycling much harder
3. Comparing sprint cycling to easy running - Match intensities for accurate comparison
4. Forgetting about impact differences - Running stress on joints isn't captured by metabolic conversion

Calculate Your Personal Ratio

For the most accurate conversion tailored to your specific speeds and intensity, use our Cycling to Running Conversion Calculator. Input your:

• Cycling distance and speed
• Target running pace
• Body weight (for calorie comparison)

Get your personalized ratio and see the MET-minutes breakdown.

Related Guides

• Cycling to Running Conversion: What's the Real Ratio? - The science behind conversion ratios
• Cycling vs Running Training Equivalence - When to substitute one for the other
• Cycling vs Running for Weight Loss - Calorie comparison for fat loss
• Triathlon Calculator - Plan your race pacing