Rowing Pace Chart
Punch in a split and see the whole distance ladder against the zone strips. Print one for the shed, flick one to the crew chat. It redraws the moment you change the number.
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What is a rowing pace chart?
A rowing pace chart projects a single 500m split out to expected times over each standard distance, with the five training zones shaded underneath. Set your 2k as the anchor and the 5k, 6k, 10k and half marathon appear alongside it. Kiwi crews use it to plan Maadi Cup 2k racing, set head race splits, and pace long winter metres on the Waikato.
Anchor 500m split from your 2k
Predicted 500m split across distances
Take it with you
Print the chart or screenshot it and tape it up by the ergs. Being inline SVG it scales cleanly to poster size. If you want one per rower kept current all season, that job belongs to the Row HQ coach dashboard.
How do you read a rowing pace chart?
Read across from the average 500m split to your chosen distance. The finish time assumes the same split throughout the piece. This static rowing pace chart gives quick reference values even before the interactive chart loads. The training zones and distance predictions above answer different questions from a constant-pace conversion.
Your indoor rower displays a 500m split, even during a longer piece. Follow the row for that 500m split to compare finish times. For an exact split time between rows, use the pace calculator. The watts converter shows the power output behind your split time. Indoor rowing predictions above the table use a separate endurance model.
| 500m split | 1,000m | 2,000m | 6,000m | 10,000m |
|---|---|---|---|---|
| 1:45 | 3:30 | 7:00 | 21:00 | 35:00 |
| 1:50 | 3:40 | 7:20 | 22:00 | 36:40 |
| 2:00 | 4:00 | 8:00 | 24:00 | 40:00 |
| 2:15 | 4:30 | 9:00 | 27:00 | 45:00 |
A pace chart does not account for endurance, starts, rest intervals or a finishing sprint. Use the performance monitor average split for a completed session. Do not average several split times equally when the distances differ.
Enter an exact distance and total time in the erg pace calculator when your result falls between these rows.
For a target based on a different test distance, use the 2k prediction calculator instead of reading a same-pace finish time as a prediction.
Compare the power output behind each row with the watts to split converter to see why equal pace gains require unequal extra watts.
Method and further reading: Concept2 indoor rower pace chart
Frequently asked questions
How does the chart predict a 500m split across distances?
It uses T2 = T1 x (D2 / D1)^1.06 to estimate a finish time, then converts that to a 500m split. The exponent is an assumption. There is no guaranteed error margin, so compare the predicted split time with completed tests.
What do the shaded bands mean?
They show illustrative training zones using offsets from your 2k 500m split. UT2 is 12-16 seconds slower, UT1 6-10 slower, AT 3-5 slower, TR near 2k pace and AN 3-5 faster. Use effort and coaching advice to adjust the suggested pace.
Can I print the chart and reference table?
Yes. Use your browser print command or take a screenshot. The interactive chart shows distance predictions, while the static table compares equal-pace finish times. The watts converter gives the power output behind an average split.
How to read the pace chart
The line shows an estimated 500m split at each distance
The curve applies a Riegel exponent of 1.06 to your anchor result. A longer distance therefore has a slower predicted 500m split. The curve describes the model, not a measured change in your physiology. Compare its split time with completed tests before using a prediction as a target.
The coloured bands are the training zones
The shaded bands use fixed offsets from your 2k 500m split. UT2 and UT1 represent easier aerobic work; AT, TR and AN represent harder efforts. These are illustrative coaching ranges. A line crossing a band does not prove your lactate threshold or the correct pace for a particular workout.
Why the Riegel curve matters
The Riegel equation T2 = T1 x (D2 / D1)^1.06 estimates time at a new distance from a completed result. It assumes a particular relationship between distance and sustainable pace. Do not apply automatic corrections for age or body weight: individual endurance and test conditions affect the result.
How coaches use this chart in practice
Use the chart to compare possible targets and review them after a real test. Keep the same machine setup and record your average split. If the result differs from the prediction, review pacing, effort and conditions with your coach. The chart cannot diagnose a fitness or equipment problem.
If a row of the chart is guesswork because you have never raced that distance, run it through the 2k prediction calculator. The training pace calculator then turns your anchor score into zone paces, and the 2k pacing strategy piece is the read before your next test.
From the RowHQ shop
Printable PDFs written for club rowers. Buy once, keep forever.
2k PB Push - 6-Week Peaking Block
Six weeks that turn an existing aerobic base into a 2k personal best - race-specific work, a proper taper, every pace scaled to your own time.
Winter Base Builder
Build the biggest engine of your life over the off-season - 12 weeks of mostly-easy volume plus a strength routine, so you arrive at spring fast.
The Club Session Library
52 rowing sessions for club coaches, with an illustrated coaching PDF, editable CSV plans, two seasonal blocks and a printable coaching cheat sheet.
One chart is quick. A squad's worth of charts, every single Monday? That's Row HQ.
Making one pace chart by hand is no bother. Remaking it weekly for the whole squad, anchored to each rower's latest score, is exactly the kind of chore software should own. Row HQ keeps zone-banded splits per rower up to date automatically and records the season's history, so trends show themselves. See it in coach tools, inside training session tracking, or in how a partner club uses it.