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Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower.
Written by top education and coaching specialists, it includes information on technique and training,
with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit.
There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as
dedicated sections on psychology, nutrition and weight training.
Appendix - 500m Split Time to Watts Conversion
<< The Damper Lever and Drag FactorPace Guide >>
To convert your 500m split time to watts either use the following equation or refer to the table below.
Power (Watts) = 2.8/(pace)3
where pace is given as: Pace = time (seconds)/distance (metres)
| Model C 500m Pace/Watts Conversion Table |
| 500m |
4:01.0 |
3:11.3 |
2:47.1 |
2:31.8 |
2:20.9 |
2:12.6 |
2:06.0 |
2:00.5 |
| Watts |
25 |
50 |
75 |
100 |
125 |
150 |
175 |
200 |
| 500m |
1:55.9 |
1:51.9 |
1:48.4 |
1:45.3 |
1:42.5 |
1:40.0 |
1:37.7 |
1:35.6 |
| Watts |
225 |
250 |
275 |
300 |
325 |
350 |
375 |
400 |
| 500m |
1:33.7 |
1:32.0 |
1:30.3 |
1:28.8 |
1:27.4 |
1:26.0 |
1:24.7 |
1:23.6 |
| Watts |
425 |
450 |
475 |
500 |
525 |
550 |
575 |
600 |
