How to Calculate Erg Pace From Power and Split Time

Erg pace describes rowing speed in minutes and seconds per 500 meters (500m split time). On indoor rowers such as Concept2, the relationship between mechanical power (watts) and pace uses a non-linear cubic formula reflecting fluid/flywheel drag physics. Use the erg pace calculator to convert between watts, pace, distance, and time.

Concept2 Rowing Power & Pace Formulas

The standard Concept2 formulas linking watts (W) and pace in seconds per meter (p) are:

Watts = 2.8 ÷ (pace in seconds per meter)³

Pace (seconds per meter) = cube root of (2.8 ÷ Watts)

Split (seconds per 500m) = 500 × cube root of (2.8 ÷ Watts)

Why Pace Scaling Is Non-Linear

Because mechanical power scales with the cube of velocity, small improvements in 500m split times demand exponentially higher watt outputs:

• 3:00 / 500m pace: 60 watts
• 2:30 / 500m pace: 103.7 watts
• 2:00 / 500m pace: 202.5 watts
• 1:40 / 500m pace: 350.0 watts
• 1:30 / 500m pace: 480.0 watts

Dropping split time from 2:00 to 1:40 (a 20-second reduction) requires an extra 147.5 watts of power output.

Worked Example: Calculating Pace From 200 Watts

Suppose a rowing workout yields an average power output of 200 watts:

1. Ratio: 2.8 ÷ 200 = 0.014.
2. Cube Root: cube root of 0.014 ≈ 0.241014 seconds per meter.
3. 500m Split: 500 × 0.241014 = 120.51 seconds.
4. Format Time: 120.51 sec = 2:00.5 / 500m (rounds to 2:01 / 500m).

Pace From Total Time and Distance

If watts are not measured, calculate average pace from total workout time and distance:

Split (seconds) = (Total Time in seconds ÷ Distance in meters) × 500

For example, a 7,500m row completed in 1,800 seconds (30 minutes) yields (1800 ÷ 7500) × 500 = 120 seconds, which equals a 2:00 / 500m average pace.

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Sources and Physics Formulas

• RowingRelated Ergometer Pace Formulas
• Concept2 Official Physics & Physics Formula Discussions