Erg Pace Calculator
Instantly convert between rowing power output and split time. Enter your watts to find your 500m pace, or enter your pace to find your power output.
Result
2:00.5/500m
200 watts equals 2:00.5/500m
Quick Answer
An erg pace calculator converts rowing power (watts) into a 500-meter split time (pace) using the standard Concept2 formula: Pace (seconds) = 500 / (Watts / 2.8)^(1/3). If you are rowing at 300 watts, the math is 500 / (300 / 2.8)^(1/3), which equals 105.4 seconds, or a 1:45.4 split per 500m. The calculator can also reverse the math to find power output from pace: Watts = 2.8 × (500 / Pace)³.
What Indoor Rowing Erg Pace Is and How the Formula Works
In indoor rowing, your split or pace is the time it takes to row 500 meters. The ergometer measures physical work output in watts by tracking flywheel acceleration. Because water resistance increases non-linearly with speed, converting watts into pace relies on a cubic relationship that simulates a four-person racing shell.
The Concept2 Indoor Erg Pace and Power Math Equations
Watts to Pace: Pace (sec/500m) = 500 / (Watts / 2.8)^(1/3) Pace to Watts: Watts = 2.8 × (500 / Pace_in_sec)³
- Pace (sec/500m) = 500 / (Watts / 2.8)^(1/3)
- Watts = 2.8 × (500 / Pace_in_sec)³
- 2.8 constant: Concept2 calibration factor
How To Use the Rowing Erg Pace Calculator Step By Step
Inputs
- Mode: toggle conversion direction (Watts to Pace, or Pace to Watts)
- Watts: mechanical power output
- Pace: 500-meter split time in minutes and seconds
Steps
- Select conversion mode from the dropdown menu.
- If converting Watts to Pace, enter target or average wattage.
- If converting Pace to Watts, enter 500m split time in minutes and seconds.
- Read calculated result for target pace or required power output.
Rowing Worked Example: Converting a Split to Watts
Holding a steady 1:50 split (110 seconds) for a 2K test.
- Convert pace to seconds: 1:50 = 110 seconds.
- Divide 500 by pace: 500 / 110 = 4.5454.
- Cube the result: (4.5454)³ = 93.921.
- Multiply by 2.8 constant: 2.8 × 93.921 = 263 watts.
The rower must maintain 263 watts to hold a 1:50/500m split.
Reading An Erg Pace Without Overreading It
Use this calculator to plan pacing strategies for a 2K or 5K erg test, translate wattage-based cycling workouts into rowing equivalents, or analyze power curves.
Assumptions
- Uses Concept2 proprietary 2.8 calibration constant.
- Machine drag factor is properly calibrated.
Limitations
- Does not predict actual on-water speed.
- Does not account for rower body weight.
In Practice
Because of the cubic relationship between power and pace, shaving a few seconds off your split becomes exponentially harder as you get faster. Dropping your split from 2:30 to 2:25 requires an increase of only about 11 watts (from 103W to 114W). However, dropping your split from 1:30 to 1:25 requires a massive increase of 83 watts (from 480W to 563W). Keep this curve in mind when pacing.
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Frequently Asked Questions: Rowing Erg Pace and Power
Why does the erg measure in both watts and pace?
Pace (/500m) is the traditional rowing metric over race distances. Watts represent absolute mechanical power output, favored by cross-training athletes for linear comparison across machines.
Does changing the damper setting change the formula?
No. Concept2 monitors continuously measure flywheel deceleration and adjust for damper setting, air density, and dust on every stroke. The conversion formula remains identical.
Why does pulling twice as hard not double my speed?
Water drag increases with the square of speed, so power required increases with the cube of speed. Doubling speed requires eight times as much power.
Does this formula work for WaterRowers or other brands?
No. This cubic formula with the 2.8 constant is proprietary to Concept2 rowers.
How do I calculate my 2K time from my 500m split?
Multiply your average 500m split time by 4. A 2:00 split gives an 8:00 2K time.
Sources
Last updated: . Reviewed for accuracy against the formula shown above.