Pace and watts
1000m row time to split and watts
Exact
A 1000m row at 4:10 needs a 2:05 split and about 179 watts, held for the whole 1000m. This chart gives the split and watts for every 1000m time from 3:00 to 5:30, in 10-second steps.
1000m row time to split and watts chart
| 1000m time | 500m split(exact) | Average watts(exact) |
|---|---|---|
| 3:00 | 1:30.0 | 480 |
| 3:10 | 1:35.0 | 408 |
| 3:20 | 1:40.0 | 350 |
| 3:30 | 1:45.0 | 302 |
| 3:40 | 1:50.0 | 263 |
| 3:50 | 1:55.0 | 230 |
| 4:00 | 2:00.0 | 203 |
| 4:10 | 2:05.0 | 179 |
| 4:20 | 2:10.0 | 159 |
| 4:30 | 2:15.0 | 142 |
| 4:40 | 2:20.0 | 128 |
| 4:50 | 2:25.0 | 115 |
| 5:00 | 2:30.0 | 104 |
| 5:10 | 2:35.0 | 94 |
| 5:20 | 2:40.0 | 85 |
| 5:30 | 2:45.0 | 78 |
- The 1000m RowErg and SkiErg are the two erg stations in a HYROX race. See the HYROX track for the race. MaxCals is an independent coaching service. Not affiliated with or endorsed by HYROX.
- The figures assume the same pace over the whole distance. They show what a time needs, not a pacing plan.
Worked example
Worked example
A 1000m time of 4:10 needs a 2:05 split, which is 179.2 watts held for the whole distance.
How it is worked out
The 500m split is the 1000m time scaled to 500m: split = time × 500 ÷ 1000. Watts come from that split: watts equal 2.80 divided by (split ÷ 500) cubed. The figures assume the same pace over the whole distance. They show what a time needs, not a pacing plan.
Sources
Use your own numbers in the converter
Related charts
MaxCals sets each session from the numbers you send back.
Workout 1 free. £29 once for your first block. Then from £24.99 a month.