If you’re new to indoor rowing, you might be wondering what is a good 5k rowing time. This common benchmark is a true test of endurance and pacing, and a good time really depends on your experience, age, and gender.
What Is A Good 5k Rowing Time
There’s no single perfect answer, but we can look at average times to give you a solid target. For most beginner to intermediate rowers, finishing a 5k is a great achievement in itself. Your first goal should be to complete the distance without stopping.
After that, you can start aiming for specific time benchmarks. Here’s a general breakdown:
- Beginner (First 5k): Anything under 25:00 is a strong start. Focus on consistent technique.
- Intermediate (Regular Rower): Times between 20:00 and 22:00 are very respectable.
- Advanced/Athlete: Breaking the 20:00 barrier is a major milestone. Times under 18:30 are exceptional.
Remember, these are broad categories. A 60-year-old woman and a 25-year-old man will have very different definitions of a “good” time.
Understanding Performance by Age and Gender
To get a more personalized view, you can look at percentile rankings from concept2, the leading rowing machine brand. They publish annual rankings based on millions of logged workouts.
For example, a 20:00 5k time for a 40-year-old male would place him around the 50th percentile—right in the middle of the pack. For a 40-year-old woman, a 22:30 time would be roughly equivalent. Beating the 50th percentile means you’re faster than half the people in your category.
Setting a personal goal based on these rankings is smart. Aiming for the 60th or 70th percentile is a fantastic target for a dedicated non-competitive rower.
How to Prepare for Your Best 5k Time
You can’t just hop on the rower and hope for a great time. You need a plan. Proper preparation involves technique, pacing, and specific training.
Master the Rowing Stroke First
Good technique is non-negotiable. It prevents injury and makes you more efficient, so you go faster with the same effort. The stroke is a sequence: Catch, Drive, Finish, Recovery.
- Catch: Arms straight, back forward, shins vertical.
- Drive: Push with your legs first, then swing your back, then pull your arms.
- Finish: Handle lightly to your lower ribs, body leaning back slightly.
- Recovery: Extend arms, hinge forward from hips, then bend knees to slide forward.
Many people make the mistake of pulling with their arms to early. Practice the leg-drive-arm sequence slowly.
The Importance of Pacing Strategy
Going out to fast is the biggest mistake in a 5k. You’ll burn out and your time will suffer. A negative split—where the second half is faster than the first—is often the best strategy.
- First 1000m: Start slightly slower than your goal split. Find your rhythm.
- Middle 3000m: Hold your target split pace steady. Focus on strong, consistent strokes.
- Final 1000m: Increase your effort with 800m to go. Give everything you have left in the last 250m.
Use the monitor to track your average 500m split time, not just total time. This is your key pacing metric.
Building a 5k Training Plan
A mix of workouts over 4-6 weeks will prepare you properly. Don’t just row 5k every day.
Endurance Sessions
These build your aerobic engine. Once or twice a week, do a steady row for 30-45 minutes. Keep your stroke rate low (18-24 strokes per minute) and focus on power per stroke. This teaches your body to use oxygen efficiently.
Interval Training
Intervals increase your speed and pain tolerance. They are crucial for improvement. Try this workout:
- Warm up for 10 minutes.
- Row 8 intervals of 500 meters.
- Rest for 1 minute between each interval.
- Try to hold a pace that is slightly faster than your 5k goal pace.
- Cool down for 10 minutes.
Another good one is 5 x 1000m with 2-3 minutes rest. Intervals are tough but they work.
Practice Races and Threshold Work
Get used to the feeling of race pace. Do a 2000m or 3000m piece at your goal 5k intensity. This helps you mentally and physically prepare for the sustained effort. Learning to tolerate discomfort is part of the process.
What to Do on Race Day
Your preparation in the hours before your test matters alot.
- Hydration: Drink water throughout the day, not just right before.
- Food: Eat a familiar, carb-based meal 2-3 hours beforehand. Avoid heavy, fatty, or high-fiber foods right before.
- Warm-up: Row easily for 10-15 minutes. Include a few short bursts at your goal pace to prime your muscles.
- Mindset: Have a plan and stick too it. When it gets hard, break the distance into smaller chunks—focus on the next 500m, not the whole race.
Common Mistakes to Avoid
Steering clear of these errors can save you minutes and frustration.
- Poor Pacing: Starting too fast guarantees a slow finish.
- Bad Technique: Rounding your back or using arms too early wastes energy.
- Ignoring the Monitor: Not checking your split means you’re rowing blind.
- Inconsistent Training: You need a mix of workouts, not random sessions.
- Neglecting Recovery: Your body gets stronger on rest days. Don’t skip them.
Tracking Your Progress Over Time
Improvement doesn’t happen overnight. Log your workouts in a notebook or an app. Note your time, average split, and stroke rate. Pay attention to how you felt.
Retest your 5k every 6-8 weeks. Small, consistent gains add up to big improvements over a season. Celebrate every new personal best, no matter how small.
FAQ: Your 5k Rowing Questions Answered
What is a respectable 5k row time?
A respectable time is one that represents a strong effort for your age and gender. Beating the 50th percentile on the Concept2 rankings is a great benchmark for most.
Is a 5k row a good workout?
Absolutely. It’s an excellent full-body cardio workout that builds endurance and strength in your legs, back, and arms.
How long should a 5k row take for a beginner?
A beginner should aim to complete the distance, with a time goal of 25-30 minutes. The focus should be on finishing with good form.
What is a good 5000 meter row time?
This is the same as a 5k row. A good time is typically under 20 minutes for fit men and under 23 minutes for fit women, but age adjustments are key.
How do I get faster at rowing 5k?
Improve your technique, follow a structured training plan with intervals and endurance rows, and learn to pace yourself correctly. Consistency is the most important factor.