Erg Calculator

Pace. Watts. Calories. RPM.
One machine at a time.

Convert any number on a Concept2, Rogue Echo or Assault console into every other unit that machine shows, without getting on it.

Machine

Erg Converter by ZOAR Fitness. Each machine converts only within its own console. No bodyweight input; numbers match what the console shows at its factory settings.

This erg calculator converts between the units on one cardio machine's console: pace, watts, calories per hour, calories per minute, cadence (RPM), speed and METs. Pick the machine, type one number, and it fills in the rest the way that console would show it. No bodyweight input is needed, because gym consoles don't use one.

Built by the coaches at ZOAR Fitness · Updated November 9, 2026

How to use the erg calculator

Choose the machine type with the tabs: AirBike, Row, Run, Ski or BikeErg.
Choose the brand. It starts on the Rogue Echo Bike, Concept2 RowErg, Assault AirRunner, Concept2 SkiErg and Concept2 BikeErg.
Type a number into any one box. The other boxes grey out.
Press Enter or Calculate. Every other unit fills in at once. Tap a different box to start from that metric instead.

Each machine converts only within itself. A watt on an Assault AirBike is not the same effort as a watt on a Concept2 RowErg, so the calculator never translates one machine into another.

Machines and units covered

Machine	Converts	Confidence
Concept2 RowErg	Pace /500m, watts, cal/hr, cal/min	High
Concept2 SkiErg	Pace /500m, watts, cal/hr, cal/min	High
Concept2 BikeErg	Pace /1000m, watts, cal/hr, cal/min	High
Assault AirBike Classic	RPM, watts, cal/min	High (watts), medium (calories)
Rogue Echo Bike	RPM, watts, cal/min	Medium
Rogue Echo Row	Pace /500m, watts, cal/hr, cal/min	Concept2-equivalent (per Rogue)
Rogue Echo Ski	Pace /500m, watts, cal/hr, cal/min	Concept2-equivalent (per Rogue)
Assault AirRunner	Speed (mph, km/h), pace (/mile, /km)	High
Rogue \| Woodway Curve LTG	Speed, pace, METs, cal/min, cal/hr	Medium (METs and calories)
Assault Rower	Coming soon	—

Speed and distance on the air bikes, watts and calories on the AirRunner, and watts on the Woodway aren't published by the manufacturers. We're logging those on real consoles and will add them.

Concept2 rower and SkiErg pace to watts chart

A 2:00/500m pace on a Concept2 RowErg is about 203 watts and 996 calories per hour. The SkiErg uses the same formula, so this chart works for both. The Rogue Echo Row and Echo Ski are built to match it.

Concept2 RowErg and SkiErg: pace, watts and calories
Pace /500m	Watts	Cal/hr	Cal/min
1:30	480	1,950	32.5
1:35	408	1,703	28.4
1:40	350	1,503	25.0
1:45	302	1,339	22.3
1:50	263	1,204	20.1
1:55	230	1,091	18.2
2:00	203	996	16.6
2:05	179	916	15.3
2:10	159	847	14.1
2:15	142	789	13.1
2:20	128	738	12.3
2:30	104	656	10.9
2:45	78	568	9.5
3:00	60	506	8.4

Concept2 BikeErg

The BikeErg shows pace per 1,000 m instead of per 500 m, and that number drops into the same formula. So 2:00/1000m on the BikeErg is also about 203 watts. Read the chart above with the pace column as /1000m. Some calculators tell you to double the bike split; that gives about one-eighth of the real watts.

Assault AirBike RPM to watts chart

On the Assault AirBike Classic, 70 RPM is 442 watts and about 17.9 calories per minute. The bike has one gear, so cadence always maps to the same watts. The console table runs from 15 to 98 RPM.

Assault AirBike Classic: cadence, watts and calories
RPM	Watts	Cal/min
30	50	2.0
40	99	4.0
45	134	5.4
50	176	7.1
55	228	9.2
60	288	11.6
65	359	14.5
70	442	17.9
75	536	21.7
80	644	26.0
85	763	30.8
90	896	36.2
95	1,043	42.1

Rogue Echo Bike RPM to watts chart

On the Rogue Echo Bike, 60 RPM is about 243 watts and 12.2 calories per minute. One Echo Bike console calorie equals 1,200 joules of work, so calories per minute is simply watts divided by 20.

Rogue Echo Bike: cadence, watts and calories
RPM	Watts	Cal/min
40	92	4.6
45	119	6.0
50	152	7.6
55	193	9.7
60	243	12.2
65	303	15.2
70	373	18.7
75	455	22.8
80	549	27.5
85	656	32.8
90	778	38.9

Curved treadmill speed and pace chart

For the Assault AirRunner and the Rogue | Woodway Curve, 8 mph is a 7:30 mile or a 4:40 kilometer. The Woodway console also shows METs and calories, which follow the ACSM running equation at its default of a 150 lb runner and 7% incline.

Speed, pace, and Woodway Curve METs and calories
mph	km/h	Pace /mile	Pace /km	Woodway METs	Woodway cal/hr
4	6.4	15:00	9:19	9.1	647
5	8.0	12:00	7:27	11.1	791
6	9.7	10:00	6:13	13.1	935
7	11.3	8:34	5:20	15.1	1,079
8	12.9	7:30	4:40	17.1	1,223
9	14.5	6:40	4:09	19.1	1,367
10	16.1	6:00	3:44	21.2	1,511
12	19.3	5:00	3:06	25.2	1,799

The formulas behind each conversion

Concept2 RowErg, SkiErg and BikeErg

Watts from pace: watts = 2.80 ÷ (pace ÷ 500)³, with pace in seconds (/500m for row and ski, /1000m for the BikeErg).
Calories per hour: cal/hr = 300 + 4 × watts ÷ 1.1639. The Concept2 monitor assumes a 175 lb athlete.
Calories per minute: cal/min = cal/hr ÷ 60.

Assault AirBike Classic

RPM to watts: the console's RPM/watt table (15–98 RPM), confirmed by independent riders at 49, 70, 75 and 80 RPM.
Calories per minute: cal/min = 0.0404 × watts.

Rogue Echo Bike

RPM to watts: a published Echo Bike RPM/watt table (40–90 RPM), extended with a power curve outside that range.
Calories per minute: cal/min = watts ÷ 20.

Treadmills

Pace from speed: pace per mile = 60 ÷ mph and km/h = mph × 1.609344.
Woodway METs: VO₂ = 0.2v + 0.9 × v × 0.07 + 3.5 (v in meters per minute), and METs = VO₂ ÷ 3.5.
Woodway calories: cal/min = METs × 3.5 × 68.04 ÷ 200.

Frequently asked questions

How many watts is a 2:00 pace on a Concept2 rower?

A 2:00/500m pace on a Concept2 RowErg is about 203 watts, 996 calories per hour, or 16.6 calories per minute. The same is true on the Concept2 SkiErg.

How do you convert Assault Bike RPM to watts?

The Assault AirBike Classic has one gear, so each cadence maps to fixed watts: 50 RPM is 176 watts, 60 RPM is 288 watts, 70 RPM is 442 watts and 80 RPM is 644 watts. Calories per minute are about 0.0404 × watts.

How are calories calculated on the Rogue Echo Bike?

One Echo Bike console calorie equals 1,200 joules of work, so calories per minute equal watts divided by 20. At 60 RPM (about 243 watts) that is about 12.2 calories per minute.

Why is the BikeErg pace per 1,000 meters?

Concept2 shows BikeErg pace per 1,000 m so the numbers feel like rowing paces. The /1000m pace uses the same watts formula as a rower's /500m pace, so 2:00/1000m on the BikeErg and 2:00/500m on the RowErg are both about 203 watts.

Does the calculator need my bodyweight?

No. Gym consoles don't ask for bodyweight, so the calculator matches what the console shows at its factory settings. The Concept2 monitor, for example, always calculates calories for a 175 lb athlete.

Can I convert between different machines, like rowing to the Assault Bike?

Not with this calculator. Each machine measures work its own way, so a watt or a calorie on one machine isn't the same effort on another. The calculator only converts units within one machine.

Why isn't the Assault Rower included yet?

Assault doesn't publish its console math, and Concept2's formulas don't match it: the Assault Rower reads slower at the same effort. We're logging real console readings and will add it once the numbers are verified.

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