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 | / mile | / km | 400 m | 800 m | 1 mile | 5 K |
|---|---|---|---|---|---|---|
| 3.0 mph· 4.8 km/h | 20:00 | 12:26 | 4:58 | 9:57 | 20:00 | 1:02:08 |
| 3.5 mph· 5.6 km/h | 17:09 | 10:39 | 4:16 | 8:31 | 17:09 | 53:16 |
| 4.0 mph· 6.4 km/h | 15:00 | 9:19 | 3:44 | 7:27 | 15:00 | 46:36 |
| 4.5 mph· 7.2 km/h | 13:20 | 8:17 | 3:19 | 6:38 | 13:20 | 41:25 |
| 5.0 mph· 8.0 km/h | 12:00 | 7:27 | 2:59 | 5:58 | 12:00 | 37:17 |
| 5.5 mph· 8.9 km/h | 10:55 | 6:47 | 2:43 | 5:25 | 10:55 | 33:54 |
| 6.0 mph· 9.7 km/h | 10:00 | 6:13 | 2:29 | 4:58 | 10:00 | 31:04 |
| 6.5 mph· 10.5 km/h | 9:14 | 5:44 | 2:18 | 4:35 | 9:14 | 28:41 |
| 7.0 mph· 11.3 km/h | 8:34 | 5:20 | 2:08 | 4:16 | 8:34 | 26:38 |
| 7.5 mph· 12.1 km/h | 8:00 | 4:58 | 1:59 | 3:59 | 8:00 | 24:51 |
| 8.0 mph· 12.9 km/h | 7:30 | 4:40 | 1:52 | 3:44 | 7:30 | 23:18 |
| 8.5 mph· 13.7 km/h | 7:04 | 4:23 | 1:45 | 3:31 | 7:04 | 21:56 |
| 9.0 mph· 14.5 km/h | 6:40 | 4:09 | 1:39 | 3:19 | 6:40 | 20:43 |
| 10.0 mph· 16.1 km/h | 6:00 | 3:44 | 1:29 | 2:59 | 6:00 | 18:38 |
| 11.0 mph· 17.7 km/h | 5:27 | 3:23 | 1:21 | 2:43 | 5:27 | 16:57 |
| 12.0 mph· 19.3 km/h | 5:00 | 3:06 | 1:15 | 2:29 | 5:00 | 15:32 |
Example: at 6.0 mph a mile takes 10:00. Bump to 7.5 mph and it’s 8:00.
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).