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Free erg pace calculator for split per 500 m, piece time, and distance. Default 2k: 2000 m in 7:30 → 1:52.5 /500 m, ~246 W — or plan workouts from a target split like 2:00 /500 m.
Last updated: May 25, 2026
Also train runs? Pace calculator
Preset ideas: 500, 1000, 2000, 5000, 10000.
Split /500 m
1:52.5
Distance
2,000 m
Time
7:30
Est. watts
246 W
Avg speed
4.444 m/s
7:30 × 500 ÷ 2000 m = 1:52.5 /500 m · W ≈ 2.8×(500/112.5)³ = 246 W.
Watts: W ≈ 2.8 × (500 / pace)³ — PM5 may differ slightly.
1:52.5
7:30
246 W
4.444 m/s
split_sec = time_sec × 500 ÷ distance_m
distance_m = time_sec × 500 ÷ split_sec
time_sec = split_sec × distance_m ÷ 500
watts ≈ 2.8 × (500 ÷ split_sec)³
avg m/s = 500 ÷ split_sec
7:30 × 500 ÷ 2000 m = 1:52.5 /500 m · W ≈ 2.8×(500/112.5)³ = 246 W.
| Distance | Use | Example split band | Note |
|---|---|---|---|
| 500 m | Sprint / repeat | ~1:30–2:00 /500 m | Highly trained vs novice varies widely |
| 2000 m | Standard test piece | ~1:45–2:15 /500 m | Club and masters benchmarks differ by age/sex |
| 5000 m | Aerobic threshold | ~2:00–2:30 /500 m | Usually ~8–15 s slower than 2k split |
| 10000 m | Endurance | ~2:10–2:45 /500 m | Pacing discipline matters on long pieces |
1:52.5 /500 m · 7:30
2,000 m · ~246 W · 4.444 m/s
1:30.0 /500 m · 1:30
500 m · ~480 W · 5.556 m/s
2:00.0 /500 m · 20:00
5,000 m · ~203 W · 4.167 m/s
2:00.0 /500 m · 10:00
2,500 m · ~203 W · 4.167 m/s
2:00.0 /500 m · 8:00
2,000 m · ~203 W · 4.167 m/s
2:00.0 /500 m · 24:00
6,000 m · ~203 W · 4.167 m/s
If you target 2:00.0 /500 m on 2000 m instead, expect 8:00 — about 30 seconds slower than 7:30.
Training tool only. Max-effort erg tests need appropriate warmup and health clearance — not medical advice.
Share with your crew, gym, or masters program.
Suggested hashtags: #Rowing #Erg #Concept2 #Fitness #Calculator