Rowing Pace Calculator
Convert between split per 500m, watts, and calories per hour using the official Concept2 power curve formula.
I know my...
How the Concept2 power formula works
The Concept2 PM5 monitor calculates power (watts) from your pace using a cubic relationship. Doubling your power output doesn't halve your split — it drops it by about 20%. This is why small improvements in split feel like big jumps in effort.
The formula: Watts = 2.80 / (pace per meter)3, where pace per meter = split in seconds / 500. Calories per hour adds a 300 kcal base metabolic rate to the watt output.
For a deeper understanding of training at the right intensity, try our training zone calculator or read the complete guide to rowing training zones.
Quick reference table
| Split /500m | Watts | Cal/hr |
|---|---|---|
| 01:30.0 | 480 | 2220 |
| 01:40.0 | 350 | 1700 |
| 01:45.0 | 302 | 1509 |
| 01:50.0 | 263 | 1352 |
| 01:55.0 | 230 | 1221 |
| 02:00.0 | 203 | 1110 |
| 02:10.0 | 159 | 937 |
| 02:20.0 | 128 | 810 |
| 02:30.0 | 104 | 715 |
Track watts and pace automatically
ErgManiac logs every workout's average watts, split, and calorie burn. See your power trends over weeks and months without manual conversion.
Start Free Trial →