Rowing Pace Calculator
Convert between split per 500m, watts, and calories per hour using the official Concept2 power curve formula.
This calculator converts between the three Concept2 erg pace units: split per 500m, watts, and calories per hour. Enter any one value and get the equivalent in the other two units, using the official C2 power curve formula (watts = 2.80 / pace^3).
Best for: Rowers who need to convert between split, watts, and cal/hr for training or comparing scores.
- ✓Uses official Concept2 power curve formula
- ✓Instant conversion between all three units
- ✓Free with no signup required
Quick summary
- What it does:
- Converts between split/500m, watts, and calories per hour
- Input:
- Any one of: split, watts, or cal/hr
- Output:
- Equivalent values in all three units
- Price:
- Free, no signup required
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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 |
FAQ
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.
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