ERG Calculator - Split, Watts, Time and Distance

Your details

BikeErg uses the same cubic formula but with a coefficient of 1.90 instead of 2.80.
Only affects the benchmark reference table shown below your result.
Total distance to row. Common preset distances: 500 m, 1000 m, 2000 m, 5000 m, 10000 m.
m
The minutes part of your 500 m split time (e.g. 1 for a 1:52 split).
min
The seconds part of your 500 m split time (e.g. 52.0 for a 1:52 split).
sec
If you know your watt output, enter it here and leave split blank (or enter split and leave watts blank). Both fields filled uses the split.
W
Power outputIntermediate
202.5W

Average watts for your split or distance

500 m split2:00.0
Total time8:00
Cal / 500 m37
MET34.7
Speed4.17m/s
Predicted 500 m split1:50.0
Performance levelIntermediate
202.5 W
Novice<120Beginner120-180Intermediate180-260Advanced260-360Elite360+

2:00.0 split = 203 W

  • Your 500 m split of 2:00.0 produces 202.5 W of power. The split-to-watts relationship is cubic, so small improvements in pace require disproportionately larger power gains.
  • At this intensity you burn approximately 37 kilocalories per 500 m rowed (based on the Concept2 on-screen calorie formula).
  • A MET of 34.7 places this in the vigorous intensity zone, consistent with standard exercise classification guidelines.
  • For men rowing a 2000 m time trial, this split puts you in the Intermediate category. See the reference table below for full benchmark ranges.

Next stepAdd threshold intervals (4-6 minute pieces at your current max pace) to move from intermediate to advanced.

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