If you’re new to indoor rowing, you might be wondering what are good rowing erg times. This guide will help you understand common benchmarks and how to set realistic goals for yourself.
Your performance on a rowing machine, or erg, depends on many factors. These include your age, gender, fitness level, and how long you’ve been training. A “good” time is personal, but comparing to standard categories gives you a target to aim for.
What Are Good Rowing Erg Times
Let’s break down what good times look for different distances and efforts. We’ll use the common 2000-meter distance as the primary benchmark, as it’s the standard for most tests.
Understanding the 2000m Benchmark
The 2000m row is the classic test of fitness. It requires both endurance and power. Here’s a general guide to average and competitive split times (time per 500m).
- Beginner (New to Rowing): A time over 9:00 (2:15+ split) is common. Focus is on technique.
- Intermediate (Regular Training): Times between 8:00 and 7:30 (2:00-1:52 split) show solid fitness.
- Advanced (Athletic): Times between 7:30 and 7:00 (1:52-1:45 split) are strong.
- Elite/Competitive: Times under 7:00 for men and under 8:00 for women are exceptional.
Benchmarks by Distance & Duration
Good times vary by the workout’s length. A sprint is different than a long, steady piece.
Short Distance Sprints (500m)
This is a pure power test. Good times are:
- Men: Under 1:30 is excellent. 1:45-1:35 is very good.
- Women: Under 1:50 is excellent. 2:05-1:55 is very good.
Middle Distance (2000m)
As discussed, this is the gold standard. More detailed benchmarks:
- Men (30-39): 7:20-7:40 (Good), Sub-7:00 (Excellent)
- Women (30-39): 8:20-8:40 (Good), Sub-8:00 (Excellent)
Remember, these adjust for age. A 50-year-old pulling 7:50 is outstanding.
Long Distance (5000m & 10,000m)
Here, endurance is key. Good 5k times:
- Men: Under 20:00 is strong. 18:30 is very competitive.
- Women: Under 22:00 is strong. 21:00 is very competitive.
For a 10k, simply double your 5k time and add 60-90 seconds.
Time-Based Pieces (20-30 Minutes)
For these, you track total meters rowed. Good results for 30 minutes:
- Men: 7500m+ is good. 8000m+ is excellent.
- Women: 6500m+ is good. 7000m+ is excellent.
How to Measure Your Progress
Chasing numbers isn’t everything. Here’s how to track improvement smartly.
- Test Consistently: Do a 2000m test every 6-8 weeks, not every week.
- Record Your Splits: Note your average 500m split time and stroke rate.
- Monitor Heart Rate: If your splits get faster at the same heart rate, your fitness is improving.
- Check Your Technique: Better form often leads to faster times without more effort.
Factors That Affect Your Erg Times
Many things influence your score. Knowing them helps you train better.
- Drag Factor: This is not the damper setting. A drag factor of 110-130 is typical for most workouts. Don’t set it to 10.
- Technique: A powerful leg drive and smooth sequence is crucial for speed. Poor techique wastes energy.
- Pacing: Going out too fast will ruin your time. Learn to negative-split (get faster each half).
- Consistency: Regular training is the number one driver of better times.
Setting Your Own Personal Goals
Use these steps to set a smart, achievable target for yourself.
- Establish a Baseline: Row a 2000m at a hard, sustainable pace. Note your time.
- Be Realistic: Aim to improve by 2-5 seconds per 500m split for your next test.
- Choose a Training Plan: Follow a structured plan mixing endurance, intervals, and technique work.
- Re-test: After your training block, complete the test again and compare.
Common Training Mistakes to Avoid
Steer clear of these errors to see better results faster.
- Only Doing Slow Rows: You need interval training to build speed.
- Ignoring Technique: Rowing isn’t just pulling with your arms. Film yourself to check.
- Neglecting Recovery: Your body gets stronger on rest days, not workout days.
- Comparing to Elite Athletes: Use their form as inspiration, not their times as your starting goal.
FAQ: Rowing Erg Times
What is a good 2000m row time for a beginner?
For a true beginner, finishing a 2000m row is the first goal. A time between 9:00 and 10:00 is perfectly normal. Focus on completing it with decent form before worrying about the clock to much.
What is a good split time on a rowing machine?
A “split” is your time per 500 meters. A good, sustainable split for general fitness for men might be 2:05-2:15. For women, 2:20-2:30. For harder pieces, you’ll aim for a lower split.
How can I improve my rowing machine time?
Improvement comes from consistent, varied training. Mix long steady rows (20-30 mins) with interval workouts (e.g., 8 x 500m rest). Always prioritize technique over pulling harder.
Are rowing times different for men and women?
Yes, due to physiological differences, men’s times are generally faster. That’s why benchmarks are always seperated by gender. Age also plays a massive role, which is why masters categories exist.
What is a good distance to row in 30 minutes?
A good target for intermediate rowers is 7000-7500 meters for men and 6000-6500 meters for women in 30 minutes. These are strong indicators of cardiovascular endurance.
Ultimately, a good rowing erg time is one that represents an honest effort and shows progress from your last test. Use the benchmarks as a guide, not a final verdict. Listen to your body, train consistently, and the times will naturally come down. The most important metric is showing up for your next workout.