If you’re new to rowing, you probably wonder what is a good time on a rowing machine. The answer isn’t simple, as a good time depends completly on your age, gender, fitness level, and the distance you’re rowing.
This guide will help you understand the benchmarks. We’ll look at common distances and how to measure your progress against others and, most importantly, against yourself.
What Is A Good Time On A Rowing Machine
There’s no single “good” time. A good time for a 20-year-old male athlete will be very different from a good time for a 60-year-old woman starting her fitness journey. The key is to find a benchmark that matches your profile and sets a realistic target for improvement.
Most rowers use the standard 2000-meter distance as the ultimate test. It’s the Olympic race distance and a common benchmark for fitness tests.
Understanding Your Performance Metrics
On a rowing machine, you don’t just look at the total time. You need to understand split time and strokes per minute (SPM).
- Split Time: This is your pace, displayed as time per 500 meters. If your split is 2:00, you’re rowing 500 meters every two minutes. A lower split time means a faster pace.
- Strokes Per Minute (SPM): This is your stroke rate. A higher SPM doesn’t always mean a faster time; efficiency and power matter more.
Your final time is a result of you maintaining a consistent split. For a 2000m row, you might aim for a split of 2:15, which would give you a finish time of 9:00.
2000 Meter Benchmark Times
Here are some general benchmarks for a 2000m row. Remember, these are averages and a good starting point for comparison.
- Beginner (Men): 8:30 – 9:30
- Beginner (Women): 9:30 – 10:30
- Intermediate (Men): 7:20 – 8:20
- Intermediate (Women): 8:20 – 9:20
- Advanced/Athletic (Men): Sub 7:00
- Advanced/Athletic (Women): Sub 8:00
These times are for general fitness. Competitive rowers will be much faster, often going under 6:00 for men and under 7:00 for women.
Benchmarks for Other Common Distances
Not ready for 2000 meters? Shorter distances are great for testing speed.
500 Meter Sprint
This is a pure power test. It’s over quickly but is extremly demanding.
- Good Beginner Time (Men & Women): 2:00 – 2:30
- Good Fitness Time (Men): 1:40 – 1:55
- Good Fitness Time (Women): 1:50 – 2:05
5000 Meter Endurance Test
This distance tests your aerobic capacity and mental stamina. Your split time will be slower than for a 2000m piece.
- Good Beginner Time (Men): 22:00 – 25:00
- Good Beginner Time (Women): 24:00 – 27:00
- Solid Fitness Time (Men): 20:00 – 22:00
- Solid Fitness Time (Women): 22:00 – 24:00
How to Measure Your Own Progress
Comparing yourself to others is okay, but tracking your own improvement is more motivating. Here’s how to do it effectively.
- Test Consistently: Pick a standard distance (like 2000m) and test it every 4-6 weeks under similar conditions.
- Record Your Data: Write down your final time, average split, and average SPM. Note how you felt during the piece.
- Set SMART Goals: Aim to shave 5-10 seconds off your 2000m time, or hold a 2-second lower split for the entire piece.
Seeing your split time drop, even by a little, is a clear sign your fitness is improving. That’s what really matters.
Factors That Affect Your Rowing Time
Many things can make your time better or worse from one day to the next. Knowing them helps you interpret your results.
- Drag Factor: This is like the resistance. A common mistake is setting it too high. A damper setting of 3-5 is usally sufficient for most workouts.
- Technique: Poor form wastes energy and slows you down. A smooth, powerful drive and a relaxed recovery is key.
- Pacing Strategy: Going out too fast will ruin your time. Learn to negative-split (second half faster than the first).
- Age & Gender: Physiological differences mean performance norms vary. Use age-adjusted rankings if available.
- Training Background: A cyclist will adapt differently than a strength athlete. Your starting point matters alot.
A Simple 4-Week Plan to Improve Your Time
To get faster, you need a mix of workouts. This plan includes different types of sessions each week.
- Week 1 & 2: Build a Base
- Monday: 30 minutes steady state (low SPM, conversational pace).
- Wednesday: 4 x 1000m intervals (rest 3 min between). Focus on consistency.
- Friday: 20 minute technique drill session.
- Week 3: Increase Intensity
- Monday: 40 minutes steady state.
- Wednesday: 8 x 500m intervals (rest 2 min between). Try for a faster split than Week 1.
- Friday: 5 x 3 minute hard efforts (rest 3 min).
- Week 4: Test and Recover
- Monday: Light 20 minute row.
- Wednesday: REST.
- Friday: Perform your 2000m test. Record all your data and compare to your starting point.
Remember to warm up for 10 minutes before every hard session and cool down afterwards. This prevents injury and helps with recovery.
Common Mistakes That Slow You Down
Fixing these errors can instantly improve your efficiency and time.
- Rushing the Slide: Coming forward too fast on the recovery. It should be slow and controlled.
- Using Only Your Arms: Power comes from your legs first, then your core, then your arms.
- Hunching Your Back: Maintain a tall, strong spine throughout the stroke, especially at the finish.
- Ignoring the Monitor: Not paying attention to your split time means you can’t pace properly.
- Inconsistent Breathing: Exhale on the drive, inhale on the recovery. Holding your breath causes fatigue.
FAQ: Your Rowing Time Questions Answered
Is a 7 minute 2000m row good?
Yes, a 7-minute 2000m row is an excellent time. It indicates a high level of fitness and is a common goal for serious recreational rowers.
What is a respectable rowing machine time for a beginner?
For a true beginner, simply completing a 2000m row is an achievement. A time between 9:00 and 10:30 is a very respectable starting point that you can build from.
How do I find my personal best time?
You need to do a time trial. After a good warm-up, row your chosen distance (like 2000m) at the fastest sustainable pace you can manage. The time you get is your current personal best (PB).
What’s a good split time to aim for?
For general fitness, maintaining a split between 2:00 and 2:30 per 500m for longer rows (20+ minutes) is a solid goal. Your split for a short, fast 2000m will be lower than this.
Does damper setting affect my time?
Absolutely. A setting too high makes each stroke feel heavier and can slow your rate, hurting your time. A setting to low doesn’t provide enough load. Experiment to find where you can maintain the highest power output (usually between 3-5).
Ultimately, a good time on the rowing machine is one that represents your best effort and shows progress from your last workout. Focus on your own numbers, perfect your technique, and the faster times will follow. Consistency is the real key to success here.