ERG
Concept2 rowing ergometer calculator. Pace to watts, watts to pace, 2K prediction, calories, split calculator. Power = 2.80/pace³.
Power = 2.80 / pace³
Pace in sec/500m. 2K WR sub-5:36. Elite 600W+ avg.
Preset Scenarios
Split Calculator
Target time for 2000m: 8:00
Pace-Power Curve
⚠️For educational and informational purposes only. Verify with a qualified professional.
Concept2 rowing uses Power = 2.80 / pace³ where pace is sec/500m ÷ 500. The 2.80 constant is erg-specific. The 2K world record is sub-5:36; Olympic rowers average 600W+ for 2K. Concept2 has tracked 200M+ meters rowed worldwide. Standard drag factor is 100–130.
📋 Key Takeaways
- • Power = 2.80 / pace³ — pace in sec/500m (÷500 for formula)
- • Pace = 500 × (2.80/watts)^(1/3) — reverse conversion
- • Cal/hr ≈ (watts × 4) + 300 — Concept2 approximation
- • Drag factor 100–130 — standard range for most rowers
💡 Did You Know?
📖 How It Works
Power Formula
Watts = 2.80 / (pace/500)³. Pace = seconds per 500m. Example: 2:00/500m = 120 sec, pace = 0.24, watts = 2.80/0.0138 ≈ 203W.
Pace from Watts
Pace (sec/500m) = 500 × (2.80/watts)^(1/3). Cubic relationship: 10% more power ≈ 3% faster pace.
2K Prediction
2K time = 4 × 500m split. Hold 1:45/500m → 7:00 2K. Use watts formula to find target power for goal time.
🎯 Expert Tips
Set drag factor correctly
100–130 standard. Lighter rowers 100–110; heavier 120–130. Check monitor before each session.
Use split calculator for pacing
Plan 2K, 5K, 10K splits. Know your target pace before the piece. Hold even splits.
Weight-adjust for comparison
Watts/kg or W/lb normalizes across body sizes. Use for CrossFit or competitive standards.
Negative split 2K
Start 1–2 sec slower than goal; speed up in 3rd 500. Avoid going out too fast.
⚖️ Comparison Table
| Pace/500m | Watts | 2K Time | Level |
|---|---|---|---|
| 1:30 | ~450 | 6:00 | ✅ Elite |
| 1:45 | ~300 | 7:00 | ✅ Competitive |
| 2:00 | ~200 | 8:00 | ⚠️ Intermediate |
| 2:30 | ~100 | 10:00 | ❌ Beginner |
📊 Infographic Stats
📚 Official Sources
⚠️ Disclaimer: This calculator uses Concept2 formulas for educational purposes. Actual performance depends on technique, fitness, and equipment calibration. Calorie estimates are approximations. Not a substitute for professional coaching or medical advice.