Concept2 Training Guide
Appendix - Pace Guide
<< 500m Split Time to Watts ConversionWeight Adjustment Factor >>This pace guide will give you your finishing time for a variety of different workouts, provided you maintain an even pace for the duration of the row.
1,609m = 1 Mile
21,097m = 1/2 Marathon
42,195m = Full Marathon
| Pace Guide | |||||||
|---|---|---|---|---|---|---|---|
| 500m | 1,609m | 2,000m | 5,000m | 10,000m | 21,097m | 42,195m | 100,000m |
| 1:10 | 3:45 | 4:40 | 11:40 | 23:20 | 0:49:14 | 1:38:27 | 3:53:20 |
| 1:12 | 3:52 | 4:48 | 12:00 | 24:00 | 0:50:38 | 1:41:16 | 4:00:00 |
| 1:14 | 3:58 | 4:56 | 12:20 | 24:40 | 0:52:02 | 1:44:05 | 4:06:40 |
| 1:16 | 4:05 | 5:04 | 12:40 | 25:20 | 0:53:27 | 1:46:54 | 4:13:20 |
| 1:18 | 4:11 | 5:12 | 13:00 | 26:00 | 0:54:51 | 1:49:42 | 4:20:00 |
| 1:20 | 4:17 | 5:20 | 13:20 | 26:40 | 0:56:16 | 1:52:31 | 4:26:40 |
| 1:22 | 4:24 | 5:28 | 13:40 | 27:20 | 0:57.40 | 1:55.20 | 4:33:20 |
| 1:24 | 4:30 | 5:36 | 14:00 | 28:00 | 0:59.04 | 1:58.09 | 4:40:00 |
| 1:26 | 4:37 | 5:44 | 14:20 | 28.40 | 1:00.29 | 2:00.58 | 4:46:40 |
| 1:28 | 4:43 | 5:52 | 14:40 | 29:20 | 1:01.53 | 2:03.46 | 4:53:20 |
| 1:30 | 4:50 | 6:00 | 15:00 | 30:00 | 1:03.18 | 2:06.35 | 5:00:00 |
| 1:32 | 4:56 | 6:08 | 15:20 | 30:40 | 1:04.42 | 2:09.24 | 5:06:40 |
| 1:34 | 5:02 | 6:16 | 15:40 | 31:20 | 1:06.06 | 2:12.13 | 5:13:20 |
| 1:36 | 5:09 | 6:24 | 16:00 | 32:00 | 1:07.31 | 2:15.01 | 5:20:00 |
| 1:38 | 5:15 | 6:32 | 16:20 | 32:40 | 1:08.55 | 2:17.50 | 5:26:40 |
| 1:40 | 5:22 | 6:40 | 16:40 | 33:20 | 1:10.20 | 2:20.39 | 5:33:20 |
| 1:42 | 5:28 | 6:48 | 17:00 | 34:00 | 1:11.44 | 2:23.28 | 5:40:00 |
| 1:44 | 5:35 | 6:56 | 17:20 | 34:40 | 1:13.08 | 2:26.17 | 5:46:40 |
| 1:46 | 5:41 | 7:04 | 17:40 | 35:20 | 1:14.33 | 2:29.05 | 5:53:20 |
| 1:48 | 5:48 | 7:12 | 18:00 | 36:00 | 1:15.57 | 2:31.54 | 6:00:00 |
| 1:50 | 5:54 | 7:20 | 18:20 | 36:40 | 1:17.22 | 2:34.43 | 6:06:40 |
| 1:52 | 6:00 | 7:28 | 18:40 | 37:20 | 1:18.46 | 2:37.32 | 6:13:20 |
| 1:54 | 6:07 | 7:36 | 19:00 | 38:00 | 1:20.10 | 2:40.20 | 6:20:00 |
| 1:56 | 6:13 | 7:44 | 19:20 | 38:40 | 1:21.35 | 2:43.09 | 6:26:40 |
| 1:58 | 6:20 | 7:52 | 19:40 | 39:20 | 1:22.59 | 2:45.58 | 6:33:20 |
| 2:00 | 6:26 | 8:00 | 20:00 | 40:00 | 1:24.24 | 2:48.47 | 6:40:00 |
| 2:02 | 6:33 | 8:08 | 20:20 | 40:40 | 1:25.48 | 2:51.36 | 6:46:40 |
| 2:04 | 6:39 | 8:16 | 20:40 | 41:20 | 1:27.12 | 2:54.24 | 6:53:20 |
| 2:06 | 6:45 | 8:24 | 21:00 | 42:00 | 1:28.37 | 2:57.13 | 7:00:00 |
| 2:08 | 6:52 | 8:32 | 21:20 | 42:40 | 1:30.01 | 3:00.02 | 7:06:40 |
| 2:10 | 6:58 | 8:40 | 21:40 | 43:20 | 1:31.25 | 3:02.51 | 7:13:20 |
| 2:12 | 7:05 | 8:48 | 22:00 | 44:00 | 1:32.50 | 3:05.39 | 7:20:00 |
| 2:14 | 7:11 | 8:56 | 22:20 | 44:40 | 1:34.14 | 3:08.28 | 7:26:40 |
| 2:16 | 7:18 | 9:04 | 22:40 | 45:20 | 1:35.39 | 3:11.17 | 7:33:20 |
| 2:18 | 7:24 | 9:12 | 23:00 | 46:00 | 1:37.03 | 3:14.06 | 7:40:00 |
| 2:20 | 7:31 | 9:20 | 23:20 | 46:40 | 1:38.27 | 3:16.55 | 7:46:40 |
| 2:22 | 7:37 | 9:28 | 23:40 | 47:20 | 1:39.52 | 3:19.43 | 7:53:20 |
| 2:24 | 7:43 | 9:36 | 24:00 | 48:00 | 1:41.16 | 3:22.32 | 8:00:00 |
| 2:26 | 7:50 | 9:44 | 24:20 | 48:40 | 1:42.41 | 3:25.21 | 8:06:40 |
| 2:28 | 7:56 | 9:52 | 24:40 | 49:20 | 1:44.05 | 3:28.10 | 8:13:20 |
| 2:30 | 8:03 | 10:00 | 25:00 | 50:00 | 1:45.29 | 3:30.59 | 8:20:00 |
| 2:32 | 8:09 | 10:08 | 25:20 | 50:40 | 1:46.54 | 3:33.47 | 8:26:40 |
| 2:34 | 8:16 | 10:16 | 25:40 | 51:20 | 1:48.18 | 3:36.36 | 8:33:20 |
| 2:36 | 8:22 | 10:24 | 26:00 | 52:00 | 1:49.43 | 3:39.25 | 8:40:00 |
| 2:38 | 8:28 | 10:32 | 26:20 | 52:40 | 1:51.07 | 3:42.14 | 8:46:40 |
| 2:40 | 8:35 | 10:40 | 26:40 | 53:20 | 1:52.31 | 3:45.02 | 8:53:20 |
| 2:42 | 8:41 | 10:48 | 27:00 | 54:00 | 1:53.56 | 3:47.51 | 9:00:00 |
| 2:44 | 8:48 | 10:56 | 27:20 | 54:40 | 1:55.20 | 3:50.40 | 9:06:40 |
| 2:46 | 8:54 | 11:04 | 27:40 | 55:20 | 1:56.45 | 3:53.29 | 9:13:20 |
| 2:48 | 9:01 | 11:12 | 28:00 | 56:00 | 1:58.09 | 3:56.18 | 9:20:00 |
| 2:50 | 9:07 | 11:20 | 28:20 | 56:40 | 1:59.33 | 3:59.06 | 9:26:40 |
| 2:52 | 9:13 | 11:28 | 28:40 | 57:20 | 2:00.58 | 4:01.55 | 9:33:20 |
| 2:54 | 9:20 | 11:36 | 29:00 | 58:00 | 2:02.22 | 4:04.44 | 9:40:00 |
| 2:56 | 9:26 | 11:44 | 29:20 | 58:40 | 2:03.46 | 4:07.33 | 9:46:40 |
| 2:58 | 9:33 | 11:52 | 29:40 | 59:20 | 2:05.11 | 4:10.21 | 9:53:20 |
| 3:00 | 9:39 | 12:00 | 30:00 | 60:00 | 2:06.35 | 4:13.10 | 10:00:00 |
