5K Time Predictor
The 5K time predictor estimates your 5,000-metre rowing ergometer performance based on results from other distances. The 5K erg test takes most trained rowers 17 to 22 minutes and relies predominantly on aerobic capacity, with approximately 90-95% of energy coming from the aerobic system. This makes it a strong indicator of endurance fitness and lactate threshold development. The standard conversion from 2K to 5K adds approximately 5 seconds per 500m to your 2K pace, though athletes with strong aerobic bases often outperform this prediction while sprint-dominant athletes may underperform it.
5K Time Predictor
minsec
Predicted 5K Time18:09.21:48.9 /500m avg
How This Works
Enter a recent maximal test result from a known distance (500m, 1K, 2K, 6K, or 10K). The calculator applies empirically derived conversion factors to estimate your 5K pace. These factors account for the aerobic demand shift at longer durations: the 5K requires sustaining effort at approximately 85-90% of VO2 max, compared to 95-100% for a 2K. The prediction includes confidence ranges to reflect the inherent uncertainty in distance conversions, especially when the source distance is far from 5,000m.
Frequently Asked Questions
Related Content
2K Time PredictorRowing Pace CalculatorHR Zone Calculator2K TestA 2K test is a 2,000-metre maximal effort rowing ergometer test — the standard benchmark for indoor rowing performance, used for team selection and fitness assessment.Lactate ThresholdLactate threshold in rowing is the exercise intensity at which blood lactate begins to accumulate exponentially (approximately 4 mmol/L), representing the upper boundary of sustainable aerobic effort.Steady State RowingSteady state rowing is sustained, moderate-intensity ergometer training performed at a consistent pace for extended duration, typically 20-90 minutes at 55-75% of heart rate reserve.Steady State Rowing Guide
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