Free tool · Training
Rowing split calculator
Short answer
Concept2's rowing machines convert pace to power with watts = 2.80 ÷ pace³, where pace is seconds per metre. A 2:05.0 split per 500 m is 179.2 W and a 8:20 2,000 m. Because power rises with the cube of speed, doubling your watts to 358.4 W only takes the split to 1:39.2.
Last reviewed 28 October 20261 published sourcesNot medical advice
Reps keeps track of this for you on iPhone, iPad and Apple Watch.
Get Reps freeRowing split calculator
Uses Concept2's formula, the same one its rowing machine monitors use.
Enter a 500 m split or a power in watts.
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| Split /500 m | Watts | 2,000 m | 5,000 m |
|---|---|---|---|
| 1:35.0 | 408.2 | 6:20 | 15:50 |
| 1:45.0 | 302.3 | 7:00 | 17:30 |
| 1:55.0 | 230.1 | 7:40 | 19:10 |
| 2:05.0 | 179.2 | 8:20 | 20:50 |
| 2:15.0 | 142.3 | 9:00 | 22:30 |
| 2:30.0 | 103.7 | 10:00 | 25:00 |
The formula
Concept2 gives both directions of the conversion: watts = 2.80 ÷ pace³ and pace = ∛(2.80 ÷ watts), with pace in seconds per metre (Concept2: Watts Calculator). The split on the monitor is that pace times 500.
To see what a session burns, use the calories burned calculator. Track how hard a week of training was with the training load calculator.
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Common questions
How do you convert a rowing split to watts?
Divide the split by 500 to get seconds per metre (pace), then watts = 2.80 ÷ pace³. A 2:05 split is 0.25 s/m, so 2.80 ÷ 0.015625 = 179.2 W.
Why does going a little faster take so much more power?
Watts rise with the cube of speed in Concept2's formula, so each second you take off your split costs more power than the one before.
Does this work for other rowing machines?
The formula is Concept2's, used on its RowErg monitors. Other brands may calculate power differently, so compare splits within the same machine.
Sources
Figures on this page were checked against these publications on 28 October 2026.
- Concept2. Watts Calculator: formulas used (watts = 2.80 ÷ pace³, pace in seconds per metre). Concept2 indoor rower training calculators. www.concept2.com/indoor-rowers/training/calculators/watts-calculator
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