Rowing 2k Pace Target Calculator
Turn a goal 2000 m erg time into the 500 m split you must hold, plus the average watts and speed.
How it works
500 m split = 2k time ÷ 4 · watts = 2.80 ÷ (pace in sec per metre)³ (Concept2) · speed = 2000 ÷ time
On the erg, 2000 m is exactly four 500 m pieces, so the split you must average is simply the goal time divided by four. Concept2 relates pace to power with watts = 2.80 ÷ pace³, where pace is seconds per metre — the cube means small split improvements demand large jumps in power. Knowing your target split lets you pace the piece evenly instead of going out too hard and fading, which is the classic 2k mistake.
Worked example
A 7:30 goal is 450 s. Divided by four, the split is 112.5 s = 1:52.5 per 500 m. Pace per metre is 112.5 ÷ 500 = 0.225 s/m, so watts = 2.80 ÷ 0.225³ ≈ 246 W.
Frequently asked questions
Why is 500 m the standard split?
It divides the 2k neatly into quarters and is short enough to react to during a piece. Concept2 monitors display pace as time per 500 m by convention.
Why do watts jump so much for a small split gain?
Power scales with the cube of speed, so shaving a couple of seconds off your split requires a disproportionately large increase in wattage. That cube relationship is why 2k times are so hard to improve near your ceiling.
Should I row an even split?
A flat or very slightly negative split (finishing a touch faster) is the most efficient for most rowers. Going out much faster than target almost always costs more time later.
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This calculator is for educational purposes. Double-check important results before acting on them.