Rowing Pace Calculator
Enter a distance with a time, a split or a power in watts. You get the split per 500 m, watts and times for standard distances.
This is an estimate for general information and is not medical advice. Machines differ a little in how they report pace.
Worked examples
2,000 m in 8:00
2,000 m in 8:00
2:00 split, 202.5 W, 15.0 km/h
480 s / 4 x 500 m.
About Rowing Pace Calculator
On an indoor rowing machine the split is the time it would take to row 500 metres at your current speed. The machine also shows power in watts. They are linked by a formula published by Concept2: watts equals 2.80 divided by the cube of the pace in seconds per metre. A 2:00 split is 202.5 watts, and a 1:50 split is about 263 watts.
This calculator converts between them. Start from a distance and time, a distance and split, or a distance and power, and you get the split, the watts, your speed in km/h and the times for standard distances from 500 metres to 10,000 metres. Doubling power does not double speed, because speed rises with the cube root of power, so a small gain in split needs a larger gain in watts. It is an estimate and not medical advice.
How to use Rowing Pace Calculator
- Choose to start from time, split or watts.
- Enter the distance in metres.
- Enter the time, the split per 500 m as 2:00, or the power in watts.
- Read the split, power and the table of times.
Common uses
- Setting a 2,000 metre target split
- Converting a coach’s watts target into a split
- Planning even splits for a long piece
- Comparing scores from different sessions
Frequently asked questions
What is a 500 metre split?
It is the time per 500 metres at your current speed. It is the standard pace measure on rowing machines and in rowing events, because 500 metres is a convenient unit.
How are watts and split linked?
Concept2 gives watts = 2.80 / pace cubed, where pace is seconds per metre. A split of 2:00 means 0.24 seconds per metre, so 2.80 / 0.013824 = 202.5 watts.
Why does a small split gain need many more watts?
Power rises with the cube of speed. Going from 2:00 to 1:55 per 500 metres needs about 13% more watts. Each second near the top end costs more effort than it did lower down.
Does drag factor change the result?
It changes how the stroke feels but not the conversion between split and watts. The formula uses the speed of the flywheel.
Is this medical advice?
No. It is an estimate and not medical advice. Use good technique and speak to your GP if you have a back or heart concern before hard rowing.