The Rowing TutorFree tool
Rowing pace calculator
Enter your 2k erg time to get your 500m split, average watts and a pace for every training zone.
Pace /500m
2:00.0
Average watts
203
Each 500m
2:00.0 × 4
Your training paces
| Zone | Pace /500m | Rate | Effort |
|---|
Zones are rules of thumb from our plans: seconds added to your 2k pace. 5k and 10k paces are estimates of what you could hold, not predictions.
How to use your paces
Do most of your rowing in UT2 and UT1, with one or two harder sessions a week. If you don’t have a recent 2k, follow our guide todoing a 2k erg test, and set the same drag factor each time. For pacing the test itself, read the2k pacing strategy. Ready for structure? See our training plans.
Frequently asked questions
How do you work out watts from pace on a rowing machine?
Concept2 gives the formula as watts = 2.80 / pace cubed, where pace is seconds per metre. A 2:00 /500m split is 0.24 seconds per metre, which works out at about 203 watts.
How are the training zones calculated?
Each zone adds seconds to your 2k pace per 500m. The offsets are rules of thumb used in our training plans, not physiological measurements, so adjust them if a session feels far too easy or hard.
Does this work on machines other than a Concept2?
The sums work on any time, but pace and watts figures only compare fairly between machines of the same type. A pace from a magnetic or water rower may not match the same effort on a Concept2.
Free 8-Week 2k Erg Plan
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