Rowing VO2 Max Calculator

Informational calculator for rowing logs. Estimate VO2 max from Concept2-style test data, compare reference bands, and view actionable watts/split training ranges.

Estimate UtilityThis tool is for informational logging and planning. Outputs are model-based estimates and are best used for session comparison and trend tracking.

ESTIMATE MODEL

Default estimate using the Concept2-style power-to-VO2 relation.

TEST TYPE

TEST INPUT

Derived monitor values

Power

302 W

Split

1:45.0/500m

PROFILE INPUTS

HEART RATE INPUTS

VO2 Max Estimate

48.2ml/kg/min

Concept2 style estimate | Source 302 W

302W

Source Power

1:45.0/500m

Source Split

3.62L/min

Absolute VO2

187bpm

Estimated Max HR

REFERENCE CONTEXT

Reference band

Good

Reference percentile estimate

60% (age 30-39)

Reference bands are estimate categories for log comparison, not a definitive ranking.

Why watts and split are shownErg sessions are typically programmed by power or split. Zone rows below include VO2 ranges plus direct monitor-ready watts and /500m targets.

TRAINING ZONES (ESTIMATE RANGES)

Active Recovery

50-60%

VO2: 24-29 ml/kg/min

Power: 135-168 W

Split: 2:07.7 - 2:17.4/500m

HR: 124-136 bpm

Easy pace for low-stress sessions and recovery rows.

Endurance

60-70%

VO2: 29-34 ml/kg/min

Power: 168-202 W

Split: 2:00.1 - 2:07.7/500m

HR: 136-149 bpm

Sustainable pace for aerobic base sessions.

Tempo

70-80%

VO2: 34-39 ml/kg/min

Power: 202-235 W

Split: 1:54.2 - 2:00.1/500m

HR: 149-162 bpm

Moderately hard pace for controlled quality work.

Threshold

80-90%

VO2: 39-43 ml/kg/min

Power: 235-269 W

Split: 1:49.2 - 1:54.2/500m

HR: 162-174 bpm

Hard pace for sustained interval sets.

VO2max

90-100%

VO2: 43-48 ml/kg/min

Power: 269-302 W

Split: 1:45.0 - 1:49.2/500m

HR: 174-187 bpm

High-intensity work near current aerobic ceiling.

Capacity

100-110%

VO2: 48-53 ml/kg/min

Power: 302-336 W

Split: 1:41.4 - 1:45.0/500m

HR: 187-200 bpm

Short high-output intervals above current VO2 estimate.

VO2 Notes For Rowing Logs

This page provides model-based VO2 estimates from rowing test data. It is designed for personal tracking, session planning, and trend comparison.

Erg context: heavier athletes can show strong absolute VO2 (L/min) while relative VO2 (ml/kg/min) may differ by body mass. Both views are useful for log review.

Formula summary

  • Power from split: W = 2.8 / (pace_sec_per_meter^3)
  • Concept2 style model: VO2 (L/min) = 0.0108*W + 0.35
  • Power-linear model: VO2 (L/min) = 0.012*W + 0.3
  • Relative VO2: (VO2*1000) / bodyweight_kg

FAQ

Which model should I use?

Use Concept2 as the default estimate and compare with Power-linear when you want a second reference.

Are these zone targets exact prescriptions?

No. They are planning ranges that help convert model outputs into practical monitor targets.

Can I map these zones to heart-rate tools?

Yes. For deeper HR planning, pair this page with the Heart Rate Zones Calculator and compare trends with the Rowing Performance Calculator.

Primary references

Related Rowing Tools

❤️

Heart Rate Zones

Training zone ranges

📊

Training Stress

TSS & recovery

📈

Performance

Complete analysis

How It Works

The calculator converts your erg performance to watts using the Concept2 power formula, then applies validated regression equations to estimate VO2max in ml/kg/min. Elite male rowers typically score 60-75 ml/kg/min; elite females 50-65 ml/kg/min. Recreational rowers generally fall in the 35-50 range.

For methodology details and formula references, see our Methodology page.

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Standards & Guides