Erg Split Calculator
Convert between pace, watts, calories and speed. Enter any value — the rest update automatically.
Live = the per-stroke cal/hr number on the PM5 during your row.
Results
2:00.0
202.5
15.0 km/h · 9.3 mph
8:00
988
PM5 per-stroke
1110
PM5 workout avg
946
@ 79.4 kg
126 cal
Live ≈ what you see on the PM5 mid-stroke. Summary = Concept2's official post-workout figure (175 lb reference). True = adjusted for your body weight. Expect ±5% drift on Live — Concept2 doesn't publish the per-stroke formula.
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How the Erg Split Calculator Works
This free rowing calculator uses the standard Concept2 formula to convert between pace (split), watts, and calories. Unlike the Concept2 calculator, it includes unit conversions, speed display, and weight-adjusted calorie calculations all in one place — so you don't need to switch between multiple tools.
Rowing Erg Formulas
- Watts from pace: 2.80 ÷ (pace_seconds ÷ 500)³
- Pace from watts: (2.80 ÷ watts)^(1/3) × 500
- Calories — PM5 Live (per-stroke display): (watts × 3.43) + 293 cal/hr
- Calories — PM5 Summary (175 lb workout avg): (watts × 4) + 300 cal/hr
- Calories — True (weight-adjusted): (watts × 4) + (1.714 × weight_kg) cal/hr
- Workout total calories: (true cal/hr × duration_seconds) ÷ 3600
The PM5 monitor actually shows two different calorie figures. The Live per-stroke cal/hr you watch during your row uses a lower coefficient than the Summary Concept2 reports at the end of a workout — this is why your live reading always looks lower than the post-workout total at the same wattage. Our Live formula (3.43 × watts + 293) was calibrated against rowergcalc.com and verified against real PM5 readings; expect ±5% drift since Concept2 doesn't publish the exact per-stroke formula. The Summary formula assumes a 175 lb (79.5 kg) rower — if you weigh more or less, switch to True mode and enter your body weight for a figure that reflects your actual energy expenditure (the official Concept2 weight adjustment uses kilograms, not pounds).
How to Convert Rowing Pace to Watts
Your pace (or "split") is the time it takes to row 500 metres, displayed as minutes:seconds per 500m. To convert pace to watts, cube the pace-to-distance ratio and divide 2.80 by the result. For example, a 2:00.0 /500m split equals about 203 watts. A faster split like 1:45.0 /500m produces roughly 300 watts.
How Are Calories Calculated on a Rowing Machine?
Concept2 ergometers use a simplified formula: calories per hour = (watts × 4) + 300. This baseline of 300 cal/hr assumes a resting metabolic rate for a 175 lb (79.5 kg) person. To get a more personal estimate, subtract the 300 baseline and add 1.714 × your weight in kilograms(not pounds — a common source of error). Algebraically this simplifies to: (watts × 4) + (1.714 × weight_kg). This is the same method used on the Concept2 PM5 monitor when you enter your weight.
What Is a Good 2K Erg Split?
A "good" 2K erg time depends on age, gender, weight, and training level. For men, a sub-7:00 2K (1:45.0 /500m split, ~300 watts) is competitive at club level. For women, sub-8:00 (2:00.0 /500m, ~203 watts) is a strong benchmark. Elite male rowers pull under 6:00 (1:30.0 /500m, ~468 watts), while elite women target sub-6:50 (1:42.5 /500m). Use our training zone calculator to find the right training paces based on your 2K time.
Frequently Asked Questions
Is this the same as the Concept2 calculator?
Yes — this calculator uses the same official formulas. But it goes further by adding unit conversions (km/h, mph, m/s), weight-adjusted calories, and converting all metrics simultaneously so you don't need to use separate tools.
Does drag factor affect the calculation?
No. The pace-to-watts formula is independent of drag factor. Drag factor affects how the erg feels, but the relationship between your split and wattage remains constant regardless of damper setting.
Can I use this for Concept2 BikeErg or SkiErg?
The watts-to-pace formula is specific to the Concept2 rowing ergometer. BikeErg and SkiErg use different power curves and should not be compared directly using this calculator.