Rowing Stroke Rate Calculator
Rowing Stroke Rate
Calculate rowing metrics including stroke rate, split time, power output, and calories burned.
Formula
Split = (Total Time / Distance) x 500; Watts = 2.8 / (Split/500)^3 x 1000
Frequently Asked Questions
What is a good 2K rowing time?
For men, sub-7:00 is competitive and sub-6:20 is elite. For women, sub-8:00 is competitive and sub-7:10 is elite.
What stroke rate should I row at?
Steady-state rows are typically 18 to 22 strokes per minute. Race pace is 28 to 36 strokes per minute.
How many calories does rowing burn?
Rowing burns approximately 400 to 800 calories per hour depending on intensity and body weight.
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