Concept2 Pace Calculator
Use any two of distance, total time and /500m split to find the missing value, watts, calories per hour and HYROX distance times.
Result
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Result
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- Watts
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- Calories per hour
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- Weight-adjusted split
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How the Concept2 pace calculator works
This concept2 pace calculator uses any two of distance, total time and /500m split to calculate the missing value. The same formulas apply to the RowErg, SkiErg and BikeErg, including the SkiErg and RowErg used in HYROX.
It also shows watts, calories per hour and common 1000 m HYROX times at your split. Add body weight to compare an actual split with Concept2's weight-adjusted figure.
watts = 2.80 ÷ (split seconds ÷ 500)^3; calories/hour = (watts × 4 × 0.8604) + 300 The +300 term is Concept2's resting metabolic offset, so the erg's calorie count does not drop to zero.
Concept2 pace calculator FAQ
What inputs can I use?
Enter any two of distance, total time and /500m split. Body weight and a custom distance are optional.
Why does the calorie result include 300?
Concept2 includes a +300 resting metabolic offset in its calories-per-hour formula, which is why the displayed calorie count never reaches zero.
Do these formulas work for SkiErg and RowErg?
Yes. The supplied Concept2 formulas apply to the RowErg, SkiErg and BikeErg.
What is the weight-adjusted split?
It applies Concept2's published factor to the actual split for comparing athletes of different sizes; it is not a prediction of race performance.
Are my values saved?
No. The calculation runs in your browser and does not use network calls or accounts.