Pace & distance tables
A quick reference for planning intervals. The treadmill is measured by speed; the rower by a /500m split — the standard erg pace — so each has its own table. Times are how long it takes to cover each distance at that pace.
| Speed | / km | / mile | 400 m | 800 m | 1 km | 5 K |
|---|---|---|---|---|---|---|
| 5 km/h· 3.1 mph | 12:00 | 19:19 | 4:48 | 9:36 | 12:00 | 1:00:00 |
| 6 km/h· 3.7 mph | 10:00 | 16:06 | 4:00 | 8:00 | 10:00 | 50:00 |
| 7 km/h· 4.3 mph | 8:34 | 13:48 | 3:26 | 6:51 | 8:34 | 42:51 |
| 8 km/h· 5.0 mph | 7:30 | 12:04 | 3:00 | 6:00 | 7:30 | 37:30 |
| 9 km/h· 5.6 mph | 6:40 | 10:44 | 2:40 | 5:20 | 6:40 | 33:20 |
| 10 km/h· 6.2 mph | 6:00 | 9:39 | 2:24 | 4:48 | 6:00 | 30:00 |
| 11 km/h· 6.8 mph | 5:27 | 8:47 | 2:11 | 4:22 | 5:27 | 27:16 |
| 12 km/h· 7.5 mph | 5:00 | 8:03 | 2:00 | 4:00 | 5:00 | 25:00 |
| 13 km/h· 8.1 mph | 4:37 | 7:26 | 1:51 | 3:42 | 4:37 | 23:05 |
| 14 km/h· 8.7 mph | 4:17 | 6:54 | 1:43 | 3:26 | 4:17 | 21:26 |
| 15 km/h· 9.3 mph | 4:00 | 6:26 | 1:36 | 3:12 | 4:00 | 20:00 |
| 16 km/h· 9.9 mph | 3:45 | 6:02 | 1:30 | 3:00 | 3:45 | 18:45 |
| 17 km/h· 10.6 mph | 3:32 | 5:41 | 1:25 | 2:49 | 3:32 | 17:39 |
| 18 km/h· 11.2 mph | 3:20 | 5:22 | 1:20 | 2:40 | 3:20 | 16:40 |
| 19 km/h· 11.8 mph | 3:09 | 5:05 | 1:16 | 2:32 | 3:09 | 15:47 |
| 20 km/h· 12.4 mph | 3:00 | 4:50 | 1:12 | 2:24 | 3:00 | 15:00 |
Example: at 10 km/h a kilometre takes 6:00. Bump to 12 km/h and it’s 5:00.
Rowing
| Split / 500m | Watts | 250 m | 500 m | 1000 m | 2000 m |
|---|---|---|---|---|---|
| 1:30 | 480 W | 0:45 | 1:30 | 3:00 | 6:00 |
| 1:40 | 350 W | 0:50 | 1:40 | 3:20 | 6:40 |
| 1:50 | 263 W | 0:55 | 1:50 | 3:40 | 7:20 |
| 2:00 | 203 W | 1:00 | 2:00 | 4:00 | 8:00 |
| 2:10 | 159 W | 1:05 | 2:10 | 4:20 | 8:40 |
| 2:20 | 128 W | 1:10 | 2:20 | 4:40 | 9:20 |
| 2:30 | 104 W | 1:15 | 2:30 | 5:00 | 10:00 |
| 2:40 | 85 W | 1:20 | 2:40 | 5:20 | 10:40 |
| 2:50 | 71 W | 1:25 | 2:50 | 5:40 | 11:20 |
| 3:00 | 60 W | 1:30 | 3:00 | 6:00 | 12:00 |
The split is your pace to cover 500m — a 2:00 split holds 500m every two minutes (~203 W). It's always /500m: that's the metric every rowing machine shows, in every country. Watts follow the Concept2 model (2.80 ÷ pace³).