Rowing Machine Calorie Burn Calculator
Calories from pace and body mass
Indoor rowing energy cost depends on the mechanical work required to move the flywheel. Speed dictates power output, which directly influences oxygen consumption and metabolic rate. The calculator converts distance and time into average speed, derives a 500-meter split, and matches that split to a metabolic equivalent of task (MET) before computing calories using , where is body mass in kilograms and is workout duration in hours.
Concept2 performance monitors typically report pace as time per 500 meters. Because MET values rise as splits fall, monitoring improvements in split times offers a direct indicator of energy output and cardiovascular stress.
Intensity benchmarks
Compare your pacing against common training zones.
| 500 m split | Approx speed | Estimated MET |
|---|---|---|
| 2:30 | 12.0 km/h | 6.0 |
| 2:05 | 14.4 km/h | 8.5 |
| 1:50 | 16.4 km/h | 10.0 |
| 1:35 | 18.9 km/h | 12.0 |
Matching your workout to these benchmarks helps tailor training plans—steady-state rows stay near 6–8 METs, while high-intensity intervals push beyond 10 METs.
Integrate rowing into a broader program
Alternating rowing with other endurance or strength work balances repetitive strain and keeps training fresh. Hydration, technique drills, and active recovery sessions support consistent progress.
Track complementary activities with the Running Calorie Burn Calculator, assess cross-training power using the Cycling Power-to-Weight Ratio Calculator, and fine-tune swim pacing through the Swim Lap Pace Calculator.