Need to work out your rowing pace for metres or calories? Check out our handy rowing pace calculator for Concept2 Rower.
Rowing Calorie Pace Times For Open Workout 25.3
For the recent CrossFit 25.3 Rowing Times for 50 Calories, check out this hand chart here:
Pace Watts Cal/Hr 10 cal 20 cal 30 cal 40 cal 50 cal
01:20.0 684 2705 00:13.3 00:26.6 00:39.9 00:53.2 01:06.5
01:25.0 570 2259 00:15.9 00:31.9 00:47.8 01:03.8 01:19.7
01:30.0 480 1950 00:18.5 00:36.9 00:55.4 01:13.8 01:32.3
01:35.0 408 1703 00:21.1 00:42.3 01:03.4 01:24.6 01:45.7
01:40.0 350 1503 00:24.0 00:47.9 01:11.9 01:35.8 01:59.8
01:45.0 302 1339 00:26.9 00:53.8 01:20.7 01:47.5 02:14.4
01:50.0 263 1204 00:29.9 00:59.8 01:29.7 01:59.6 02:29.5
01:55.0 230 1091 00:33.0 01:06.0 01:39.0 02:12.0 02:45.0
02:00.0 203 996 00:36.1 01:12.3 01:48.4 02:24.6 03:00.7
02:05.0 179 916 00:39.3 01:18.6 01:57.9 02:37.2 03:16.5
02:10.0 159 847 00:42.5 01:25.0 02:07.4 02:49.9 03:32.4
02:15.0 142 789 00:45.6 01:31.2 02:16.9 03:02.5 03:48.1
02:20.0 128 739 00:48.7 01:37.5 02:26.2 03:15.0 04:03.7
02:25.0 115 695 00:51.8 01:43.7 02:35.5 03:27.3 04:19.2
02:30.0 104 656 00:54.8 01:49.7 02:44.5 03:39.4 04:34.2
02:35.0 95 626 00:57.5 01:54.9 02:52.4 03:49.9 04:47.3
02:40.0 85 592 01:00.8 02:01.6 03:02.4 04:03.2 05:04.0
02:45.0 78 568 01:03.4 02:06.7 03:10.1 04:13.5 05:16.9
02:50.0 71 544 01:06.2 02:12.4 03:18.5 04:24.7 05:30.9
02:55.0 65 523 01:08.8 02:17.6 03:26.3 04:35.1 05:43.9
03:00.0 60 506 01:11.1 02:22.2 03:33.4 04:44.5 05:55.6
How the Concept2 Rower Calculates Time, Distance, and Pace
The Concept2 rower is one of the most advanced indoor rowing machines available, widely used by athletes, rowers, and fitness enthusiasts to track performance with precision. Unlike a treadmill or stationary bike that moves at a fixed speed, the Concept2 uses a combination of physics, aerodynamics, and mathematical calculations to determine how far you would have rowed on water based on your effort.
Breaking Down the Rowing Pace Calculator
The Concept2 rowing machine measures key rowing metrics through its flywheel mechanism and Performance Monitor.
Here's how each variable is calculated:
Power Output (Watts): The rower determines power based on the rate of deceleration of the flywheel after each stroke. The equation for watts is:
Watts = 2.80 / (Pace per 500m in seconds)^3
For example, if your pace is 2:00 per 500m (120 seconds), then:
Watts = 2.80 / (120^3)
≈ 2.80 / 1728000
≈ 276 watts
This means the rower measures how fast the flywheel slows down and converts that into power output.
Distance (Meters): The rower calculates distance based on stroke efficiency and the speed of the flywheel. Each stroke propels the virtual boat forward, and the rower estimates how far you would have traveled on water at that effort level.
Pace per 500m: This is derived from the watts calculation. The rower continuously measures your output and updates your split time dynamically.
Calories Burned: The Concept2 calculates calories using this formula:
Calories per hour = (Watts × 4 × 0.25) + 300
The base metabolic rate of 300 kcal/hour is included to account for energy expenditure even when minimal effort is applied.
Example: If you're rowing at 276 watts: Calories per hour = (276 × 4 × 0.25) + 300
= (276 × 1) + 300
= 576 calories per hour
If you row for 30 minutes, you’d burn: 576 / 2 = 288 calories
Understanding these formulas helps rowers optimize their performance by managing power output, maintaining efficiency, and setting realistic targets based on accurate data. These calculations are used in our Rowing Pace Calculator above too.
Rowing Pace Chart
Alongside our Rowing Pace Calculator below is a pace chart that can help you visualize how different split times translate into distances over varying time frames. This can be useful for setting goals and tracking improvements.
Pace (per 500m) | 1000m | 2000m | 5000m | 6000m | 10000m | 5 min Distance | 10 min Distance | 30 min Distance | 60 min Distance |
1:30 | 3:00 | 6:00 | 15:00 | 18:00 | 30:00 | 1666m | 3333m | 10000m | 20000m |
1:40 | 3:20 | 6:40 | 16:40 | 20:00 | 33:20 | 1500m | 3000m | 9000m | 18000m |
1:50 | 3:40 | 7:20 | 18:20 | 22:00 | 36:40 | 1363m | 2727m | 8180m | 16360m |
2:00 | 4:00 | 8:00 | 20:00 | 24:00 | 40:00 | 1250m | 2500m | 7500m | 15000m |
2:10 | 4:20 | 8:40 | 21:40 | 26:00 | 43:20 | 1153m | 2307m | 6920m | 13840m |
2:20 | 4:40 | 9:20 | 23:20 | 28:00 | 46:40 | 1071m | 2143m | 6429m | 12857m |
2:30 | 5:00 | 10:00 | 25:00 | 30:00 | 50:00 | 1000m | 2000m | 6000m | 12000m |
Tips for Improving Pacing When Rowing
To develop a consistent and effective rowing pace, follow these key strategies:
Develop Stroke Rate Awareness - Stroke rate (strokes per minute or SPM) plays a crucial role in pacing. Aim for controlled rates:
Steady-state endurance: 18-24 SPM
Threshold workouts: 26-30 SPM
Sprint work: 32+ SPM
A lower, more powerful stroke is often better than a frantic, inefficient one.
Master Power Distribution - The majority of force should come from your legs (about 60%), followed by core engagement (20%), and lastly, arms (20%). Avoid over-relying on your arms, as this leads to early fatigue.
Train in Different Zones - Just like running, rowing benefits from a mix of workouts. Incorporate steady-state, interval training, and threshold work to develop both endurance and sprint capacity.
Use the Performance Monitor Smartly - Set targets for split times and adjust effort levels accordingly. Learn how different intensities feel so you can control your pacing in longer sessions.
Workouts to Improve Rowing Pace
If you're looking to improve your rowing pace, here are five rowing pace workouts that you can use to improve specific elements of your rowing. Try to include these types of workout evenly throughout your training program or plan.
Sprint Intervals (Power Development)
Row 10 x 250m at an aggressive pace, resting for one minute between sets. This builds anaerobic capacity and teaches acceleration under fatigue.
Pyramid Intervals (Speed & Endurance)
Row 250m, 500m, 750m, 1000m, 750m, 500m, 250m with a 1:1 work-to-rest ratio. Each effort should be near race pace.
Steady-State Endurance (Base Training)
Row for 30-60 minutes at 60-70% effort (2:00-2:15 pace for most rowers). This builds cardiovascular endurance and efficiency.
Rate Ladder Workout (Stroke Control)
Increase stroke rate every minute from 20 to 30 SPM over a 10-minute row, then decrease back down. This enhances control at varying intensities.
Negative Split Workout (Pacing Discipline)
Row 5000m, gradually increasing effort every 1000m, finishing faster than the starting pace.
How to Improve Rowing Technique
Mastering rowing technique is crucial for maximizing power output, preventing injuries, and improving overall efficiency on the Concept2 rower. Whether you're a beginner or an experienced rower, refining your stroke mechanics can make a significant difference in performance and endurance. Below is a breakdown of the key elements of proper rowing technique, along with common mistakes and drills to help improve efficiency.
Breaking Down the Rowing Stroke
A full rowing stroke consists of four distinct phases: the Catch, the Drive, the Finish, and the Recovery. Each phase plays a vital role in generating efficient power.
The Catch (Starting Position) - The catch is where you prepare to generate power for the stroke. This phase should set you up for an explosive, controlled movement.
Sit at the front of the rower with your shins vertical and heels slightly lifted.
Grip the handle firmly but without excessive tension.
Keep your arms fully extended, shoulders relaxed, and your back straight.
Engage your core and slightly lean forward from the hips (not rounding the back).
Common Mistakes at the Catch:
Rounding the back: This weakens the stroke and puts stress on the lower back. Keep your chest up and core braced.
Heels flat on the footplate: While keeping heels down may feel stable, allowing a slight lift enables better leg drive.
Overgripping the handle: Holding too tightly can cause forearm fatigue and unnecessary tension in the upper body.
The Drive (Power Phase) - The drive is where the power is generated, primarily from the legs, followed by the back and arms.
Initiate the movement by pushing through your legs, driving against the footplate.
Keep your arms straight as long as possible, letting your legs do most of the work.
As your legs extend, hinge backward slightly at the hips.
Once your legs are nearly straight, pull the handle toward your lower ribs by bending the elbows.
Keep your wrists flat and maintain a smooth, powerful motion.
Common Mistakes in the Drive:
Pulling with the arms too early: This reduces leg power and tires out your upper body prematurely. Let the legs do the majority of the work first.
Overleaning back at the finish: Leaning too far back wastes energy and makes recovery inefficient. Keep the body angle at about 10-15 degrees backward.
Flexing the wrists: Keep your wrists straight to avoid unnecessary tension.
The Finish (End of Stroke) - The finish is the final movement where you complete the power phase and prepare for recovery.
Lean back slightly (no more than 15 degrees).
Keep your elbows relaxed and pull the handle smoothly to your lower ribs.
Maintain a firm but controlled posture with your core engaged.
Common Mistakes in the Finish:
Slouching backward: This leads to a loss of control and inefficient power transfer.
Holding the handle too high: Keep the handle level with the lower ribs, not up by the chest or chin.
Overgripping: A light but controlled grip is best for maintaining endurance over long rows.
The Recovery (Resetting the Stroke) - The recovery phase is just as important as the power phase, allowing you to reset your body for the next stroke efficiently.
Extend your arms first, allowing the handle to move forward.
Once your arms are fully extended, hinge forward at the hips.
Gradually bend your knees and slide forward into the catch position.
Keep this phase controlled—don’t rush back into the next stroke.
Common Mistakes in the Recovery:
Rushing back to the catch: A rushed recovery leads to inefficient strokes and early fatigue. Control the slide forward.
Breaking the sequence: The proper order is arms extend → torso hinge → knees bend. Any deviation disrupts the stroke rhythm.
Holding tension in the shoulders: Keep your shoulders relaxed to avoid unnecessary strain.
Drills to Improve Rowing Technique
If you struggle with any part of the stroke, implementing technique drills can help reinforce better movement patterns.
Pause Drills
Row normally but pause at different phases (e.g., halfway through the recovery, at the finish).
This reinforces better positioning and control.
Legs-Only Drills
Row using only leg drive, keeping arms straight.
Helps isolate the power from the legs and prevent early arm pull.
Arms & Body Only Drill
Row without using the legs. Start in the finish position and practice the arm and torso movement.
This improves sequencing and upper body control.
Rate-Controlled Rowing
Set a specific stroke rate (e.g., 20 SPM) and practice maintaining consistency.
Helps develop control and efficiency at different intensities.
Key Adjustments for Different Rowing Goals
For Power and Sprinting: Focus on an aggressive drive phase, quick recovery, and high stroke rates (32+ SPM).
For Endurance and Long-Distance Rowing: Keep stroke rate lower (18-24 SPM), maintain steady effort, and focus on stroke efficiency.
For Technique Refinement: Reduce resistance and row at controlled paces to isolate and improve different parts of the stroke.
By mastering the stroke phases and continuously refining technique, you’ll improve efficiency, reduce injury risk, and maximize rowing performance on the Concept2.
Want to get fitter and stronger? Check out our fitness programs.
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