Rowing Tools
Every conversion you actually need at the erg or on the dock, in one place. Concept2-accurate math, Riegel-tuned predictions, and the same calculations that run inside the Row HQ coach dashboard for full-program tracking. Built for athletes prepping for HOCR, IRA, and NCAA championship season.
What does the Row HQ tools page do?
Every calculator on this page runs in the browser. No signup, no login. Convert a 500m split to watts, work out a weight-adjusted erg score, plan training paces by zone, or predict a 2k from a longer test. The math uses the Concept2 power formula and the Riegel endurance model that coaches already know. Useful from learn-to-row through varsity-level NCAA programs.
Erg Pace Calculator
Convert 500m split to time, watts and calories. Predict pace at 2k, 5k, 6k, 10k, half marathon and marathon.
Open calculatorErg Score Calculator
Weight-adjusted erg score plus age-graded percentile. See where your 2k, 5k or 6k stands across club, collegiate and national fields.
Open calculatorTraining Pace Calculator
Enter your 2k split, get target paces and stroke rates for UT2, UT1, AT, TR and AN zones plus coach-ready interval prescriptions for HOCR build and IRA prep.
Plan a practiceRowing Pace Chart
Visual chart of your predicted times across every distance from 500m to marathon, with training-zone bands. Screenshot-friendly for the team chat.
See chart2k Prediction Calculator
Predict your 2k from a 5k, 6k, 10k or 30-minute test, with confidence bands and a target-pace plan to hit each estimate. Built for fall HOCR-to-spring 2k progression.
Predict 2kWatts to Split Converter
Convert any wattage to a /500m split, or split to watts. Bidirectional with reference table for coach-set wattage targets.
Open converterDrag Factor Calculator
Recommended Concept2 drag factor by weight, experience and event. Cuts through the "higher = harder" myth with evidence-based settings.
Find your dragBodyweight-Adjusted Erg Score
Compare lightweight and openweight 2k times on a fair scale using the Concept2 weight-adjustment formula.
Adjust your scoreStroke Rate Calculator
Calculate distance per stroke from rate and split, or split from DPS and rate. With training-zone reference.
Calculate DPSConcept2 Calorie Converter
Convert kJ from your PM5 monitor into total calories burned. Uses the official Concept2 formula. Works both ways for nutrition planning.
Convert kJ to caloriesVO2 Max Calculator (Rowing)
Estimate VO2max from a 2k erg time, body weight and sex using the Klusiewicz 2016 regression. Includes trained-rower benchmark bands.
Estimate my VO2maxRowing-to-Running Pace Converter
Translate your 500m rowing split into the equivalent running pace per mile or km. Two methods, both sourced, with honest accuracy caveats.
Convert rowing paceRowing Risk Assessment Generator
Federation-aligned risk assessment for your organization. USRowing, BR RowSafe or Rowing Australia + state. 5x5 matrix, SafeSport / USCG aware, printable output.
Build a risk assessmentWhy a rowing club built free calculators
The Concept2 ergometer is the standard piece of testing equipment across rowing, but the conversions you actually want at the erg are scattered across forum posts, half-broken Excel sheets and ad-heavy widgets. Every coach we know has rebuilt the same pace-to-watts table. Every athlete has searched "erg pace calculator" five minutes before a practice. The math is not the hard part - the hard part is having it in one place that loads fast and trusts you to read the numbers.
These tools all use the same Concept2 power formula, the same Riegel endurance model and the same training-zone definitions used at the rowing clubs that run on Row HQ. They are free because the math is not proprietary; it belongs to rowing. What we charge for is the part that scales: pulling a whole roster's history out of a database, building lineups from current data, watching trends from fall HOCR build through spring sprint season - the stuff a calculator on a static page cannot do.
If you spot a calculation we have not built yet, tell us via the contact form and we will probably ship it. The list at the top of this page started as a wishlist from coaches at three programs.
One athlete? Easy. A whole roster? That's Row HQ.
A calculator turns one input into one output. Coaching a program means turning thirty inputs into a season-long plan, watching every PR, building lineups from current ergo data, and catching plateaus before they show up at HOCR or IRA. That's a database job, not a calculator job. Row HQ runs the same math as the tools on this page, but does it for every athlete, every practice, automatically.
See it in action across practice tracking, coach tools, the admin dashboard, or just compare against the spreadsheet workflow most programs are still stuck on.
Common questions
What is the best free rowing calculator?
The right rowing calculator depends on what you are working out. To convert a 500m split to time, watts or calories, use the erg pace calculator. To benchmark your score against your age and weight, use the erg score calculator. To plan practices, use the training pace calculator. The Row HQ tools all run on the official Concept2 power formula and the Riegel endurance model, so the numbers match what your erg displays.
Are these rowing tools really free?
Yes. Every calculator on this page is free with no signup, no email capture and no paywall. They run entirely in the browser, so your numbers never leave your device. We built these because we kept needing the same conversions on the way to practice. The full Row HQ rowing club management platform is paid, but the tools here are public goods for the rowing community.
Where do the formulas come from?
Pace and watts use the canonical Concept2 power formula: watts = 2.80 / (split_seconds / 500)^3. Calories use kcal/hr = (watts * 4) + 300. Distance predictions use the Riegel endurance model: T2 = T1 * (D2 / D1)^1.06. Every calculator references which formula it uses so you can sanity-check the math.
Do these tools work on mobile?
Yes. Every tool is mobile-first responsive, designed to work between sets at the erg or on the dock. Inputs are tap-friendly, results update live, and the visual pace chart is touch-optimized. The save-to-device feature uses your browser's local storage, so your last few splits are still there when you reopen the page on the same device.
Can I use these tools for my whole rowing program?
These calculators are designed for one athlete at a time. If you need to run the same conversions across a full varsity, JV and novice roster, log every practice automatically, pull lineups from current ergo data and watch trends from fall HOCR build through spring sprints, that is exactly what Row HQ is built for. The free tools here are the same math that runs inside the club platform, just without the database underneath.
Related rowing terms
Read more in the rowing glossary: what is an ergometer, what is a rowing shell, what is a scull, all rowing boat types, what is a regatta, what is a coxswain, what is catching a crab.