Concept2 pace calculator
Concept2 pace calculator for rower and SkiErg
Enter any two of distance, time and pace per 500 m, and the calculator works out the third. It also shows the watts and your times at that pace from 500 m to 10,000 m. The rower and the SkiErg use the same formulas. Nothing you type is saved or sent.
Training for Hyrox? The 1,000 m button fills in the distance of the SkiErg and rowing stations.
For a Hyrox race plan with the run pace and a clock time for each lap, use the Hyrox pace calculator. Open the Hyrox pace calculator
Pace, time and distance
The monitor shows your pace as the time for 500 m, called the split. Concept2 links the three numbers: time equals the split times the distance, divided by 500. At 1:50.0 per 500 m, 2,000 m takes 7:20.0.
Watts from your pace
Concept2 turns a pace into watts with watts = 2.80 / pace³, where pace is seconds per metre. A 2:00.0 split is 202.5 watts. The pace is cubed, so each second you take off the split costs more watts the faster you go. From 2:00.0 to 1:59.0 it is about 5 more watts, from 1:40.0 to 1:39.0 almost 11.
| Pace per 500 m | Watts | 2,000 m time |
|---|---|---|
| 1:40.0 | 350.0 | 6:40.0 |
| 1:50.0 | 263.0 | 7:20.0 |
| 2:00.0 | 202.5 | 8:00.0 |
| 2:10.0 | 159.3 | 8:40.0 |
| 2:20.0 | 127.6 | 9:20.0 |
Rower and SkiErg
Concept2 publishes the same pace and watts formulas for the RowErg and the SkiErg, so one calculator covers both. The BikeErg shows its pace per 1,000 m and is left out.
No calories
Concept2's pace and watts pages give no calorie formula, so this calculator shows no calories.
The Hyrox SkiErg and rowing stations
The Hyrox SkiErg and rowing stations are 1,000 m each, as the HYROX Singles Rulebook 26/27 sets them. Type your station pace here to see the station time, then take it to the Hyrox pace calculator.
Pacing the Hyrox row
To find a row pace for race day, row for 15 minutes at an even effort and note the split the monitor shows for the whole piece. Type that split here to see your 1,000 m station time.
In a Hyrox race the row is a place to settle your breathing and bring your heart rate down. You will not win the race on the row by going 5 seconds faster per 500 m. Rowing 5 seconds slower per 500 m costs 10 seconds over the 1,000 m station, and you start the next run with a lower heart rate. Hold the easier split, then push at the end.
Not made by Concept2
Not made by or affiliated with Concept2. The page names Concept2 because the machines and the formulas are theirs.
Your erg workouts in Complete
Complete starts from your long-term goals, and a rowing workout that reaches Apple Health from your watch can count toward a rowing Road. Roads are Complete's ladders of targets, which you take on next to your friends.
A separate SkiErg Road can count an indoor workout, as long as the workout is named as a SkiErg workout.
This calculator does not connect to a Concept2 monitor or to your Complete account. It works with the numbers you type.
Frequently asked questions
How do I work out my 500 m split?
Divide your time by your distance and multiply by 500. 7:20.0 for 2,000 m is 1:50.0 per 500 m.
How are watts calculated on a Concept2?
Concept2's formula is watts = 2.80 / pace³, with pace in seconds per metre. A 2:00.0 split gives 202.5 watts.
Does it work for the SkiErg?
Yes. Concept2 uses the same pace and watts formulas for the SkiErg as for the RowErg.
Does it show calories?
No. Concept2's pace and watts pages give no calorie formula, so the calculator leaves calories out.
Is this an official Concept2 tool?
No. It is not made by or affiliated with Concept2.
Does it save what I enter?
No. The calculation runs in your browser, and nothing you type is saved or sent.
Related
Sources
- Concept2 pace calculator: distance, time and pace per 500 m, with 2,000 m at 1:50.0 in 7:20.0 checked 27 Oct 2026
- Concept2 watts calculator: watts = 2.80 / pace³, for the RowErg, BikeErg and SkiErg checked 27 Oct 2026
- HYROX Singles Rulebook 26/27: the SkiErg and rowing stations are 1,000 m each checked 27 Oct 2026
Train on the erg toward your goals
Complete starts from your long-term goals, and your rowing workouts can count toward a rowing Road. Over time, Complete gets to know your body and your schedule.