What is Norwegian 4x4 Rowing?
An in-depth look into the rowing aspect of the Norwegian 4x4 Protocol.
Rowing Pace Calculator
Convert split, watts, time and distance on a rowing machine, and get Norwegian 4x4 interval splits from your 2K.
Start from whatever you know: a split, a power, or a time over a distance.
An estimate for training, not a medical diagnosis. Talk to your doctor before starting hard exercise if you have a heart condition, high blood pressure, take heart medication, or have symptoms when you exert yourself.
Split to watts chart
| Split /500 m | Watts | 2K time | Calories/hour (monitor) |
|---|---|---|---|
| 1:40 | 350 | 6:40 | 1,700 |
| 1:50 | 263 | 7:20 | 1,352 |
| 2:00 | 203 | 8:00 | 1,110 |
| 2:10 | 159 | 8:40 | 937 |
| 2:20 | 128 | 9:20 | 810 |
| 2:30 | 104 | 10:00 | 715 |
| 2:45 | 78 | 11:00 | 612 |
Watts rise with the cube of speed, so the last few seconds off your split cost far more effort than the first. That's why steady pacing matters so much on the rower.
Norwegian 4x4 on the rowing machine
The rower is one of the best machines for the Norwegian 4x4: it's low-impact, uses most of your muscles, and shows split and watts, so progress is easy to see. Base your targets on a recent 2,000 m test:
- Work intervals (4 min): 2K split + 3–8 s /500 m, 22–28 strokes per minute, 85–95% of max heart rate.
- Recoveries (3 min): 2K split + 30–45 s /500 m, 18–20 strokes per minute, light paddle.
- Progress marker: more metres per interval at the same heart rate.
Choose "Time for a distance" with 2000 m above to get your splits, or read the full Norwegian 4x4 rowing guide for technique, damper and a sample session. Training for HYROX? The HYROX beginner plan uses the same targets.
Frequently Asked Questions
How do I convert a rowing split to watts?
Concept2 uses watts = 2.80 ÷ (pace per metre)³, where pace is your /500 m split in seconds divided by 500. A 2:00 split is 2.80 ÷ 0.24³ ≈ 203 watts. Because of the cube, small split changes mean big power changes: going from 2:00 to 1:55 takes about 13% more power.
What is a good 2K rowing time?
It depends heavily on age, sex and size. As a rough guide for recreational rowers, under 8:00 is good for men and under 9:00 is good for women, while club rowers are often well under 7:00 (men) and 8:00 (women). The best comparison is with your own previous test.
What split should I row for Norwegian 4x4 intervals?
About 3–8 seconds per 500 m slower than your 2K split for the 4-minute work intervals, at 22–28 strokes per minute, and 30–45 seconds slower for the 3-minute recoveries. Heart rate (85–95% of max) is still the real target. Enter your 2K time to get your numbers.
How are calories on the rowing machine calculated?
The Concept2 monitor shows calories per hour = 4 × watts + 300. It assumes a fixed body size, so the number is the same for everyone at a given power; heavier people burn more than shown, lighter people less. Use the HIIT calorie calculator for an estimate based on your body.
What damper setting should I use?
For most adults, a drag factor of about 110–130 (often damper 3–5 on a Concept2) works well. A higher damper doesn’t make the workout more effective; it mainly loads your back and arms and lowers your stroke rate.