The calculation
pace = 150 s ÷ 500 m = 0.3000 s/m · watts = 2.80 ÷ 0.3000³ = 103.7 W
This is Concept2’s formula (watts calculator). Calories use the widely documented monitor formula, 4 × 0.8604 × watts + 300 per hour, which assumes a 175 lb rower — see Concept2’s calorie calculator for the correction for your weight.
Times at 2:30 /500m
| Distance | Time |
|---|---|
| 500 m | 2:30.0 |
| 1,000 m | 5:00.0 |
| 2,000 m | 10:00.0 |
| 5,000 m | 25:00.0 |
| 6,000 m | 30:00.0 |
| 10,000 m | 50:00.0 |
| 21,097 m (half marathon) | 1:45:29.1 |
| 42,195 m (marathon) | 3:30:58.5 |
Calories by bodyweight
| Rower | Calories per hour | Per 30 minutes |
|---|---|---|
| 55 kg (121 lb) | 565 | 282 |
| 65 kg (143 lb) | 603 | 301 |
| 75 kg (165 lb) | 640 | 320 |
| 85 kg (187 lb) | 678 | 339 |
| 95 kg (209 lb) | 716 | 358 |
| 105 kg (231 lb) | 754 | 377 |
Other splits
- 1:35 /500m — 408 W
- 1:40 /500m — 350 W
- 1:45 /500m — 302 W
- 1:50 /500m — 263 W
- 1:55 /500m — 230 W
- 2:00 /500m — 203 W
- 2:05 /500m — 179 W
- 2:10 /500m — 159 W
- 2:15 /500m — 142 W
- 2:20 /500m — 128 W
- 2:25 /500m — 115 W
- 2:40 /500m — 85 W
Last reviewed: 2026-10-04 · Disclaimer