Calories (Rowing)

By the Watta Team · Updated

Calories (Rowing): Calories on a Concept2 ergometer are calculated from watts (power output), not from heart rate or individual body composition, using a standardised formula.

What is Calories (Rowing)?

The PM5 works calories out from power alone: Calories/hour = watts × 4 × 0.8604 + 300. The ×4 assumes the body is about 25% efficient — roughly four calories of energy spent for every one that reaches the flywheel — and the 300 is a fixed allowance for moving a 175 lb (79 kg) body through the stroke. So the figure already allows for human inefficiency; what it leaves out is you. A lighter rower burns less than the screen says and a heavier rower more, and Concept2’s own correction is: corrected Cal/hr = PM Cal/hr − 300 + 1.714 × body weight in lb. At a 2:00 split (203 W) the monitor shows about 1000 Cal/hr; over 30 minutes at that pace a 60 kg rower burns about 460 kcal and a 95 kg rower about 530. Because the number comes from watts it is consistent from session to session, which makes it useful for comparing workouts even when the absolute figure is not exactly yours.

How Watta Uses Calories (Rowing)

Watta extracts calorie data from your erg screen when displayed. However, the Effort Score algorithm uses watts (power output) directly rather than calories, as watts provide a more accurate representation of physiological work. Heart rate data further refines the effort calculation beyond what calories alone can show.

Further Reading

Frequently Asked Questions

How many calories does rowing burn?
On the PM5, an easy 2:20 split reads about 740 Cal/hr and a 2:00 split about 1000 Cal/hr. Corrected for body weight, a 75 kg rower at a 2:05 split burns about 450 kcal in 30 minutes. Heavier rowers burn more at the same pace and lighter rowers less.
Are Concept2 calories accurate?
They are consistent but not personal. The formula already allows for the body being only about 25% efficient, but it assumes every rower weighs 175 lb (79 kg): if you weigh less, the screen overstates your burn, and if you weigh more, it understates it. The calorie calculator applies Concept2's weight correction for you.
How do I burn more calories rowing?
Row at higher intensity (lower split time) for longer duration. Interval training can maximise calorie burn per unit time due to excess post-exercise oxygen consumption (EPOC). However, the best approach for fat loss is consistent steady-state volume.

Related Content

Watts (Rowing)Watts in rowing measure the power output on an ergometer, calculated from the pace using the Concept2 formula: Watts = 2.80 / pace³.Split TimeSplit time is the pace expressed as the time it takes to row 500 metres on an ergometer, displayed in minutes and seconds (e.g. 2:00.0/500m).Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.EPOC (Afterburn Effect)EPOC (excess post-exercise oxygen consumption) is the elevated calorie burn that continues after an intense rowing session, often called the "afterburn effect."Effort ScoreThe Effort Score is Watta's proprietary 0-100 metric that quantifies the total physiological effort of a rowing workout by combining cardiac load, work output, pacing, and economy.Rowing Power OutputRowing power output is the rate of work produced during each stroke, measured in watts, and is the primary objective measure of rowing intensity on an ergometer.Rowing Machine Calories per HourRowing machine calories per hour is the energy an erg session burns per hour. The Concept2 PM5 shows about 660 Cal/hr at an easy 2:30 split and about 1210 at a hard 1:50, for a 175 lb rower; lighter rowers burn less and heavier rowers more.Calorie Burn CalculatorRowing for Weight LossFor Weight LossFor Beginners
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