Erg pace calculator
What a split means on the rower, ski and bike: watts, calories, and how long each distance takes.
- Watts
- 203
- Calories / min
- 16.6
- Calories per 500 m
- 33.2
- 10 calories is
- 151 m
At this pace
| 500 m | 2:00.0 |
|---|---|
| 1,000 m | 4:00.0 |
| 2,000 m | 8:00.0 |
| 5,000 m | 20:00.0 |
Where the numbers come from
These are Concept2’s published formulas, the same ones the monitor uses: watts = 2.80 ÷ (pace per meter)³, and calories per hour = 4 × watts ÷ 1.1639 + 300. The monitor’s calories assume a 175 lb person, so they’re a workout count, not a measure of what you burned.
The BikeErg is different
The BikeErg counts meters twice as fast, so its split is per 1000 m, and a bike split reads like a rower’s split per 500 m. Pick the machine you’re on and the distances change to match.
Pacing a workout
Know your target split and you know the finish time before you start: the table shows how long each common distance takes at that pace. For calorie work, “10 calories is” tells you how far that is at this effort.
More free tools: 1RM calculator · Plate calculator