ERG Calculator

The ERG Calculator is a powerful tool designed to help rowers and athletes measure performance and efficiency during indoor rowing workouts. By entering different combinations of pace, time, distance, and power, users can better understand how their energy output translates into performance. Whether you’re training on a rowing machine (ergometer) for fitness, competition, or rehabilitation, this calculator provides accurate data to optimize your sessions.

This calculator is especially useful for coaches, competitive rowers, and fitness enthusiasts who want to monitor and improve their stroke efficiency, endurance, and speed. It takes complex math and turns it into quick, actionable numbers you can use immediately in your workout planning.

formula of ERG Calculator

1. To calculate Split Time (Pace per 500 meters):

Split Time (in seconds) = (Distance / Time) × 500
or
Pace (seconds/500m) = 500 / (Distance / Time)

Then convert total seconds to minutes and seconds if needed.

2. To calculate Average Power (Watts) from Split Time:

Watts = 2.80 / (Split Time in seconds / 500)³

Where:
Split Time = seconds per 500 meters
Watts = average power output

3. To calculate Time from Distance and Split Time:

Time = (Distance / 500) × Split Time

Where:
Split Time is in seconds
Distance is in meters
Result is in seconds (convert to minutes and seconds as needed)

These formulas allow rowers to calculate any missing variable — time, distance, pace, or power — when others are known. This flexibility supports targeted training and performance evaluation.

Helpful Reference Table

Here’s a guide for common rowing paces and their corresponding power outputs.

Split Time (min:sec)	Split Time (sec)	Approx. Power (Watts)
2:30	150	103
2:10	130	147
2:00	120	177
1:50	110	215
1:40	100	261
1:30	90	324

Use this table to quickly estimate your power output based on your 500-meter pace. This helps you track progress and plan workouts without needing to do calculations each time.

Example of ERG Calculator

Let’s say a rower covers 1000 meters in 4 minutes.

Step 1: Convert 4 minutes to seconds: 4 × 60 = 240 seconds
Step 2: Use the pace formula:
Pace = (Distance / Time) × 500 = (1000 / 240) × 500 = 4.1667 × 500 = 2083.3 seconds per 500m (incorrect)

Let’s use the better version:

Pace = 500 / (Distance / Time) = 500 / (1000 / 240) = 500 / 4.1667 ≈ 120 seconds
Pace = 2:00 per 500 meters

Now use the power formula:
Watts = 2.80 / (120 / 500)³ = 2.80 / (0.24)³ ≈ 2.80 / 0.01382 ≈ 202.5 watts

So, the rower’s average power is approximately 202.5 watts with a split time of 2:00 per 500 meters.

Most Common FAQs