🚣 Rowing Pace Calculator
Split times, watts & distance predictions for the erg
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Predicted Times
Understanding Erg Metrics
The 500m split is the universal measure of rowing intensity — it tells you how long it takes to row 500 meters at your current pace. A 2:00 split means 2 minutes per 500m, which equals 2,000m in 8 minutes. Watts measure actual power output and scale cubically with pace — dropping your split from 2:00 to 1:55 requires significantly more power than dropping from 2:10 to 2:05.
For the Concept2 erg, the formula is: Watts = 2.80 / (split_in_seconds/500)³. A 2:00 split produces approximately 175 watts. A 1:45 split produces approximately 265 watts. A 1:30 split (elite male) produces approximately 425 watts. Calories on the erg are calculated from watts, not distance.