ERG Performance Calculator
Concept2-style pace, power, distance & interval planning for all four ERG machines.
Distance for time
:
minutes : seconds
Please enter distance and time.
Required Pace
—
/500m split
Required Watts
—
watts
Avg Speed
—
m/sec
Cal/Hour
—
kcal/hr
Coach's note
Hold this pace from the first stroke. Going out too hard in the first 500m costs far more time than it saves.
Time for distance
:
minutes : seconds per 500m
Please enter distance and pace.
Finish Time
—
hh:mm:ss
Watts
—
watts
Cal/Hour
—
kcal/hr
Est. Calories
—
kcal
Coach's note
A 5-watt drop from 200W can add 3-4 seconds per 500m. Stay locked in from start to finish.
Calories for time
:
minutes : seconds
Please enter calories and time.
Cal/Hour needed
—
kcal/hr
Est. Watts
—
watts
Est. Pace
—
/500m split
Est. Distance
—
meters
Coach's note
Watch the Cal/hr on your PM5 — keep it at or above your required rate throughout the piece.
Power output
:
minutes : seconds
Please enter watts and duration.
Pace
—
/500m split
Est. Distance
—
meters
Cal/Hour
—
kcal/hr
Est. Calories
—
kcal
Coach's note
Set your damper to a drag factor that lets you hold these watts with good technique. Higher drag means more fatigue, not more power.
Interval planner
:
minutes : seconds
:
minutes : seconds
:
minutes : seconds per 500m
Please fill in all fields.
Coach's note
Each interval should feel equally hard. Aim for negative split across the session.
Distance for time
:
minutes : seconds
Please enter distance and time.
Required Pace
—
/500m split
Required Watts
—
watts
Avg Speed
—
m/sec
Cal/Hour
—
kcal/hr
Coach's note
SkiERG is upper-body dominant — pace degradation happens faster. Start controlled and build in the final quarter.
Time for distance
:
minutes : seconds per 500m
Please enter distance and pace.
Finish Time
—
hh:mm:ss
Watts
—
watts
Cal/Hour
—
kcal/hr
Est. Calories
—
kcal
Coach's note
Engage your core and lats on every pull — SkiERG rewards full-body power, not just arm strength.
Calories for time
:
minutes : seconds
Please enter calories and time.
Cal/Hour needed
—
kcal/hr
Est. Watts
—
watts
Est. Pace
—
/500m split
Est. Distance
—
meters
Coach's note
Monitor Cal/hr on your PM5. SkiERG calorie calculations can vary — treat the distance estimate as approximate.
Power output
:
minutes : seconds
Please enter watts and duration.
Pace
—
/500m split
Est. Distance
—
meters
Cal/Hour
—
kcal/hr
Est. Calories
—
kcal
Coach's note
Breathe in rhythm with your pulls. Respiratory control is critical on sustained SkiERG efforts.
Interval planner
:
minutes : seconds
:
minutes : seconds
:
minutes : seconds per 500m
Please fill in all fields.
Coach's note
Short SkiERG intervals reward explosive power. Use full rest to recover arms and shoulders.
Distance for time — BikeERG
:
minutes : seconds
Please enter distance and time.
Required Watts
—
watts
Avg Speed
—
km/h
Cal/Hour
—
kcal/hr
Est. Calories
—
kcal
Coach's note
BikeERG uses cycling-style power — watts are your primary metric. Keep RPM above 85 for efficiency.
Time for distance — BikeERG
Please enter distance and watts.
Finish Time
—
hh:mm:ss
Avg Speed
—
km/h
Cal/Hour
—
kcal/hr
Est. Calories
—
kcal
Coach's note
Consistent cadence beats power spikes. Steady watts = faster overall time.
Calories for time — BikeERG
:
minutes : seconds
Please enter calories and time.
Cal/Hour needed
—
kcal/hr
Est. Watts
—
watts
Est. Speed
—
km/h
Est. Distance
—
meters
Coach's note
Watch Cal/hr on the PM5 — small watt increases make a big difference on the BikeERG.
Power output — BikeERG
:
minutes : seconds
Please enter watts and duration.
Avg Speed
—
km/h
Est. Distance
—
meters
Cal/Hour
—
kcal/hr
Est. Calories
—
kcal
Coach's note
Use your FTP as the reference point. Sustained power at 85-95% FTP is the sweet spot for longer efforts.
Interval planner — BikeERG
:
minutes : seconds
:
minutes : seconds
Please fill in all fields.
Coach's note
Spin up fast at the start of each work interval rather than grinding into your target watts.
Power output calculator
:
minutes : seconds
Please enter valid watts and duration.
Power
—
watts
Total Work
—
kilojoules
Cal/Hour
—
kcal/hr
Est. Calories
—
kcal
Coach's note
Focus on consistent power rep to rep. If watts drop more than 10%, take extra rest rather than grinding through degraded form.
Reps & sets planner
Please enter watts, reps, and sets.
Total Reps
—
reps
Total Work
—
kilojoules
Power
—
watts
Est. Calories
—
kcal
Coach's note
If average watts drop below 85% of target, increase rest between sets rather than reducing load.
Interval planner
:
minutes : seconds
:
minutes : seconds
Please fill in all fields.
Coach's note
Hit your target watts within the first 3 strokes. The PM5 averages your entire interval — don't ease in.
This calculator is an estimate based on Concept2-style performance metrics. Actual PM5 results may vary based on machine type, drag factor, technique, and athlete efficiency. Calorie estimates use the Concept2 approximation of Cal/hr = watts × 4 ÷ 0.97 + 300.