Distance (meters) Enter the distance in meters (e.g., 2000 for 2km)

Time (minutes) Enter your total time in minutes (e.g., 8.5 for 8 minutes 30 seconds)

Pace (minutes per 500m) Enter your pace per 500m in minutes (e.g., 2.0 for 2:00/500m)

Calculate: Calculate Time Calculate Pace Calculate Distance

Quick Examples:

2km Standard 5km Head Race 6km Erg Test 10km Challenge

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How Rowing Pace Is Calculated

Rowing pace measures the time required to row 500 meters, serving as the primary metric for judging speed and efficiency. The calculator uses your total time and distance to determine your average speed per standardized split. This standard mathematical approach ensures you get precise splits for any workout length.

First, the tool divides your total distance by 500 to find out how many segments you completed. Then, it divides your total time by that number of segments. This method is the universal standard for indoor and on-water rowing performance.

What Your Rowing Pace Means

Your rowing pace represents your speed and effort level, standardized so you can compare different workouts accurately. A lower number indicates faster performance, while a higher number suggests a recovery pace. Use these numbers to structure your training zones effectively.

Competitive Racing

For a standard 2,000-meter race, competitive male rowers often target 1:30–1:50 per 500m, while competitive females aim for 1:50–2:10. This pace requires high intensity and is sustainable for about 7-9 minutes.

Endurance Building

For steady-state rows over 5km or 10km, try to hold a pace between 2:00 and 2:30. This zone improves your aerobic capacity without overstressing your body.

Active Recovery

On easy days, keep your pace above 2:30 to focus on technique and blood flow. This allows your muscles to recover while still getting movement in.

Important: Remember that pace is just one metric. Combine this data with your heart rate and stroke rate for a full picture of your performance.

This calculator is for informational purposes only and is not medical advice. Actual performance varies based on conditions and physiology. Consult a qualified coach for a personalized training plan.

Adjust your targets weekly based on how your body feels and your progress on the ergometer.