What this tool does
You enter how long you rowed and how hard. Concept2 monitors use their own formula; this page is the Compendium check.
How it works
Rowing METs in the Compendium sit near 7 (moderate), 8.5 (vigorous), and 12 (very vigorous). Split and damper are not inputs.
Formula and methodology
kcal ≈ MET × kg × hours.
How to interpret the result
20 minutes of vigorous rowing for 75 kg is often ~200+ kcal gross. A 2k test is short; do not scale a 2k monitor number to an hour.
Example
70 kg, 30 minutes, vigorous 8.5 MET: 8.5 × 70 × 0.5 ≈ 298 kcal.
Common mistakes
- Leaving the damper at 10 and calling it “very vigorous” while pulling 2:30.
- Eating a post-row feast for a 10-minute warm-up.
When this estimate may be off
- You have a reliable monitor calorie figure and the same body-weight setting.
- The session was mostly paused for coaching.