🚣 ERG Pace & Power Calculator
Enter either your 500m split or target power to compute projected times, calories, and watts per kilogram for indoor rowing.
Format minutes:seconds, e.g., 1:45 or 1:52.5.
Enter race or workout distance for projected completion time.
Used to compute watts per kg and calorie burn rate.
500m Split
1:50
Projected pace per 500m
Average Power
263 W
3.51 W/kg
Projected Time
7:20
2.0 km @ 3:40 per km
Energy Expenditure
947 kcal/hr • 15.8 kcal/min • Estimated total 116 kcal for the session.
Concept2 Power Curve
Power increases exponentially as split drops. A 1-second improvement at faster splits requires significantly higher wattage.
How to Use This Calculator
Choose pace or power
Toggle between entering a 500m split or average wattage from your row.
Add distance and weight
Distance projects total time; weight refines watts per kg and calorie estimates.
Review outputs
See pace, power, predicted finish time, and caloric burn for the selected distance.
Plan training
Use the results to set targets for intervals, races, or pacing strategies.
Formula
Power (W) = 2.8 ÷ (SplitSeconds ÷ 500)³
SplitSeconds = 500 × (2.8 ÷ Watts)^(1/3)
Time = Distance ÷ 500 × SplitSeconds
Calories/min ≈ Watts × 3.6 ÷ 60
Concept2 machines relate pace and power through a cubic equation: cutting 500m split by even a few seconds requires large increases in wattage. Calorie estimates use Concept2’s conversion (Watts × 3.6).
Example
Split 1:48 (108 s) → Watts = 2.8 ÷ (108/500)³ ≈ 320 W. 2000 m at this pace = 7:12. Cal/hr ≈ 1150 for 80 kg athlete.
Variables
- SplitSeconds: 500 m split in seconds
- Watts: Average power output
- Distance: Rowing distance in meters
- Calories: Estimated energy expenditure
Understanding ERG Pacing
Consistent pacing on the erg helps rowers maintain technique and minimize flywheel deceleration. Knowing how split and power interrelate enables smarter workouts and race strategies.
Pacing Strategies
- Negative splits: Start slightly conservative, then drop split gradually.
- Even pacing: Maintain target split from the first stroke to avoid fly-and-die efforts.
- Power strokes: Surge watts for short bursts (e.g., start, mid-race moves, finish).
Training Applications
- Convert interval watt targets into precise time splits.
- Estimate 2k, 5k, or 30-minute time trials based on current power outputs.
- Track improvements by monitoring watts per kilogram over time.
Frequently Asked Questions
Does drag factor affect calculations?
No. Concept2’s equation already adjusts for drag via the monitor. Focus on consistent drag settings for training comparisons.
Can I enter time instead of distance?
Enter a distance that matches your time trial (e.g., 2000 m, 6000 m). Future updates may add time-to-distance conversions.
Why use watts per kilogram?
Watts/kg normalizes performance for lightweight vs heavyweight rowers, similar to cycling power metrics.
How accurate are calorie estimates?
Cal/hr displayed on Concept2 monitors equals Watts × 3.6. Individual metabolic efficiency varies, so treat numbers as approximations.
Can I plan split targets for intervals?
Yes—enter desired watts to produce a target split or vice versa, then build interval sets accordingly.