# Erg (Rowing Machine) Calculator

URL: https://speedycalculator.com/calculators/sports/erg/
Last updated: 2026-10-30

> The erg calculator converts between distance, time, 500 m split and watts on a Concept2 rowing machine – enter any two to get the rest, plus calories per hour.

## Inputs

- I know
- Distance (m, km, mi)
- Time – hours
- minutes
- seconds
- Split per 500 m – minutes
- seconds
- Power (watts)

## Results

- Distance
- Time
- Split (per 500 m)
- Power
- Calories per hour (Concept2)

## Formula

```
Watts = 2.80 ÷ (split/500)³  (split in seconds per 500 m) · Calories/hour = 4 × watts × 0.8604 + 300
```

## Explanation

Rowing machines display your pace as a "split" – the time to row 500 m. Because water (and the erg's fan) resistance rises with the cube of speed, a small improvement in split needs a lot more power.

### How to use the Erg

- **I know**
- **Distance**
- **Time – hours**
- **minutes**
- **seconds**
- **Split per 500 m – minutes**
- **seconds**
- **Power (watts)**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Choose which two values you know and enter them.

### Inputs explained

FieldWhat to enterI knowChoose one: Distance and time, Distance and split, Time and split, Watts and distance …DistanceUnits: m, km, miTime – hoursA numberminutesA numbersecondsA numberSplit per 500 m – minutesA numbersecondsA numberPower (watts)A number

### What each result means

- **Split (per 500 m)** = [Pace (s÷m)]×500÷60
- **Power** = 2.8÷[Pace (s÷m)]^3
- **Calories per hour (Concept2)** = 4×2.8÷[Pace (s÷m)]^3×0.8604 + 300

## Worked example

Inputs — I know: Distance and time; Distance: 2,000 m; Time – hours: 0; minutes: 8; seconds: 0.

Results — Distance = 2,000 m; Time = 8:00; **Split (per 500 m) = 2:00**; Power = 203 W; Calories per hour (Concept2) = 997 kcal/h.

## Key terms

- **Split**: Time to row 500 m.

## FAQ

**What is a good 2,000 m erg time?**
Under 7:00 is very good for men, under 8:00 for women; elites row about 5:40–6:30.

**Why does watts rise so fast?**
Power is proportional to the cube of speed.

**Is the Concept2 calorie figure accurate?**
It assumes a 175 lb person; treat it as an estimate.

**What damper setting should I use?**
Around 3–5 for most people.


## Sources

- [Concept2 – Pace calculator and watts formula](https://www.concept2.com/indoor-rowers/training/calculators/pace-calculator)
- [ACSM's Guidelines for Exercise Testing and Prescription](https://www.acsm.org/education-resources/books/guidelines-exercise-testing-prescription)