For an intermediate rower, the average distance rowed in 30 minutes is 7491m for men and 6613m for women.
A good distance for 30 minutes is 7491m for men and 6613m for women. This is the average 30 minute distance across all ages. Compare your distance by age and ability below.
For an intermediate rower, the average distance rowed in 30 minutes is 7491m for men and 6613m for women.
| Rowing Level | Male | Female |
|---|---|---|
| Beginner | 6283 | 5500 |
| Novice | 6917 | 6092 |
| Intermediate | 7491 | 6613 |
| Advanced | 8007 | 7068 |
| Elite | 8463 | 7460 |
| WR | 9632 | 8486 |
Distance: Metres covered in the selected time.
| Rowing Level | Male | Female |
|---|---|---|
| Beginner | 02:23.3 | 02:43.6 |
| Novice | 02:10.1 | 02:27.7 |
| Intermediate | 02:00.2 | 02:16.1 |
| Advanced | 01:52.4 | 02:07.3 |
| Elite | 01:46.3 | 02:00.6 |
| WR | 01:33.4 | 01:46.1 |
500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).
| Rowing Level | Male | Female |
|---|---|---|
| Beginner | 119 | 80 |
| Novice | 159 | 109 |
| Intermediate | 202 | 139 |
| Advanced | 246 | 170 |
| Elite | 291 | 199 |
| WR | 429 | 293 |
Watts: Average power output.
| Rowing Level | Male | Female |
|---|---|---|
| Beginner | 709 | 482 |
| Novice | 846 | 581 |
| Intermediate | 993 | 685 |
| Advanced | 1147 | 791 |
| Elite | 1300 | 893 |
| WR | 1774 | 1216 |
Cal/hr: Average calorie burn per hour.
A good distance for 30 minutes is 7491m for men. This is the average distance across all ages. The furthest distance for 30 minutes is 9632m for men.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR |
|---|---|---|---|---|---|---|
| 10 | 4206 | 4613 | 4980 | 5310 | 5600 | 7873 |
| 15 | 5885 | 6482 | 7024 | 7511 | 7941 | 9122 |
| 20 | 6283 | 6917 | 7491 | 8007 | 8463 | 9577 |
| 25 | 6283 | 6917 | 7491 | 8007 | 8463 | 9577 |
| 30 | 6282 | 6916 | 7490 | 8006 | 8463 | 9632 |
| 35 | 6237 | 6865 | 7433 | 7944 | 8396 | 9632 |
| 40 | 6131 | 6752 | 7314 | 7820 | 8267 | 9207 |
| 45 | 6004 | 6620 | 7179 | 7682 | 8127 | 9207 |
| 50 | 5877 | 6488 | 7043 | 7544 | 7987 | 9004 |
| 55 | 5749 | 6354 | 6904 | 7401 | 7840 | 8871 |
| 60 | 5619 | 6213 | 6753 | 7241 | 7673 | 8694 |
| 65 | 5487 | 6065 | 6591 | 7065 | 7485 | 8680 |
| 70 | 5353 | 5911 | 6416 | 6873 | 7276 | 8218 |
| 75 | 5183 | 5719 | 6205 | 6643 | 7031 | 7871 |
| 80 | 4915 | 5436 | 5910 | 6338 | 6718 | 7406 |
| 85 | 4549 | 5062 | 5532 | 5957 | 6336 | 6755 |
| 90 | 4084 | 4594 | 5065 | 5496 | 5882 | 6315 |
Distance: Metres covered in the selected time.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR |
|---|---|---|---|---|---|---|
| 10 | 03:34.0 | 03:15.1 | 03:00.7 | 02:49.5 | 02:40.7 | 01:54.3 |
| 15 | 02:32.9 | 02:18.8 | 02:08.1 | 01:59.8 | 01:53.3 | 01:38.7 |
| 20 | 02:23.3 | 02:10.1 | 02:00.2 | 01:52.4 | 01:46.3 | 01:34.0 |
| 25 | 02:23.3 | 02:10.1 | 02:00.2 | 01:52.4 | 01:46.3 | 01:34.0 |
| 30 | 02:23.3 | 02:10.1 | 02:00.2 | 01:52.4 | 01:46.3 | 01:33.4 |
| 35 | 02:24.3 | 02:11.1 | 02:01.1 | 01:53.3 | 01:47.2 | 01:33.4 |
| 40 | 02:26.8 | 02:13.3 | 02:03.1 | 01:55.1 | 01:48.9 | 01:37.8 |
| 45 | 02:29.9 | 02:16.0 | 02:05.4 | 01:57.2 | 01:50.7 | 01:37.8 |
| 50 | 02:33.1 | 02:18.7 | 02:07.8 | 01:59.3 | 01:52.7 | 01:40.0 |
| 55 | 02:36.6 | 02:21.6 | 02:10.4 | 02:01.6 | 01:54.8 | 01:41.5 |
| 60 | 02:40.2 | 02:24.9 | 02:13.3 | 02:04.3 | 01:57.3 | 01:43.5 |
| 65 | 02:44.0 | 02:28.4 | 02:16.6 | 02:07.4 | 02:00.2 | 01:43.7 |
| 70 | 02:48.1 | 02:32.3 | 02:20.3 | 02:11.0 | 02:03.7 | 01:49.5 |
| 75 | 02:53.6 | 02:37.4 | 02:25.0 | 02:15.5 | 02:08.0 | 01:54.3 |
| 80 | 03:03.1 | 02:45.5 | 02:32.3 | 02:22.0 | 02:14.0 | 02:01.5 |
| 85 | 03:17.8 | 02:57.8 | 02:42.7 | 02:31.1 | 02:22.1 | 02:13.2 |
| 90 | 03:40.4 | 03:15.9 | 02:57.7 | 02:43.7 | 02:33.0 | 02:22.5 |
500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR |
|---|---|---|---|---|---|---|
| 10 | 36 | 47 | 59 | 72 | 84 | 234 |
| 15 | 98 | 131 | 166 | 203 | 240 | 364 |
| 20 | 119 | 159 | 202 | 246 | 291 | 422 |
| 25 | 119 | 159 | 202 | 246 | 291 | 422 |
| 30 | 119 | 159 | 202 | 246 | 291 | 429 |
| 35 | 116 | 155 | 197 | 241 | 284 | 429 |
| 40 | 111 | 148 | 188 | 230 | 271 | 375 |
| 45 | 104 | 139 | 178 | 218 | 258 | 375 |
| 50 | 97 | 131 | 168 | 206 | 245 | 350 |
| 55 | 91 | 123 | 158 | 195 | 231 | 335 |
| 60 | 85 | 115 | 148 | 182 | 217 | 316 |
| 65 | 79 | 107 | 137 | 169 | 201 | 314 |
| 70 | 74 | 99 | 127 | 156 | 185 | 266 |
| 75 | 67 | 90 | 115 | 141 | 167 | 234 |
| 80 | 57 | 77 | 99 | 122 | 146 | 195 |
| 85 | 45 | 62 | 81 | 102 | 122 | 148 |
| 90 | 33 | 47 | 62 | 80 | 98 | 121 |
Watts: Average power output.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR |
|---|---|---|---|---|---|---|
| 10 | 423 | 462 | 504 | 547 | 590 | 1105 |
| 15 | 636 | 749 | 872 | 999 | 1126 | 1552 |
| 20 | 709 | 846 | 993 | 1147 | 1300 | 1749 |
| 25 | 709 | 846 | 993 | 1147 | 1300 | 1749 |
| 30 | 709 | 846 | 993 | 1147 | 1300 | 1774 |
| 35 | 700 | 834 | 978 | 1127 | 1277 | 1774 |
| 40 | 680 | 808 | 945 | 1089 | 1232 | 1588 |
| 45 | 657 | 779 | 910 | 1048 | 1186 | 1588 |
| 50 | 635 | 751 | 876 | 1008 | 1141 | 1504 |
| 55 | 613 | 723 | 843 | 969 | 1095 | 1452 |
| 60 | 593 | 696 | 808 | 926 | 1045 | 1384 |
| 65 | 573 | 668 | 772 | 882 | 992 | 1379 |
| 70 | 553 | 641 | 736 | 836 | 936 | 1216 |
| 75 | 530 | 609 | 694 | 784 | 873 | 1105 |
| 80 | 496 | 565 | 641 | 720 | 800 | 970 |
| 85 | 455 | 514 | 579 | 649 | 720 | 809 |
| 90 | 412 | 460 | 514 | 574 | 636 | 715 |
Cal/hr: Average calorie burn per hour.
A good distance for 30 minutes is 6613m for women. This is the average distance across all ages. The furthest distance for 30 minutes is 8486m for women.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR |
|---|---|---|---|---|---|---|
| 10 | 4419 | 4865 | 5309 | 5699 | 6036 | 7471 |
| 15 | 5019 | 5542 | 6025 | 6447 | 6810 | 7994 |
| 20 | 5434 | 5956 | 6489 | 6958 | 7361 | 8340 |
| 25 | 5500 | 6092 | 6613 | 7068 | 7460 | 8340 |
| 30 | 5495 | 6081 | 6603 | 7059 | 7452 | 8486 |
| 35 | 5438 | 6009 | 6530 | 6985 | 7377 | 8486 |
| 40 | 5316 | 5876 | 6387 | 6835 | 7220 | 8236 |
| 45 | 5187 | 5730 | 6234 | 6675 | 7054 | 8236 |
| 50 | 5058 | 5584 | 6080 | 6514 | 6888 | 7803 |
| 55 | 4929 | 5439 | 5926 | 6354 | 6722 | 7666 |
| 60 | 4800 | 5293 | 5773 | 6193 | 6556 | 7604 |
| 65 | 4672 | 5148 | 5619 | 6033 | 6390 | 7230 |
| 70 | 4524 | 5002 | 5460 | 5863 | 6211 | 7079 |
| 75 | 4306 | 4784 | 5218 | 5599 | 5927 | 6768 |
| 80 | 3968 | 4389 | 4795 | 5152 | 5460 | 5994 |
| 85 | 3508 | 3817 | 4190 | 4520 | 4806 | - |
| 90 | 2923 | 3065 | 3401 | 3701 | 3963 | 4869 |
Distance: Metres covered in the selected time.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR |
|---|---|---|---|---|---|---|
| 10 | 03:23.7 | 03:05.0 | 02:49.5 | 02:37.9 | 02:29.1 | 02:00.5 |
| 15 | 02:59.3 | 02:42.4 | 02:29.4 | 02:19.6 | 02:12.2 | 01:52.6 |
| 20 | 02:45.6 | 02:31.1 | 02:18.7 | 02:09.4 | 02:02.3 | 01:47.9 |
| 25 | 02:43.6 | 02:27.7 | 02:16.1 | 02:07.3 | 02:00.6 | 01:47.9 |
| 30 | 02:43.8 | 02:28.0 | 02:16.3 | 02:07.5 | 02:00.8 | 01:46.1 |
| 35 | 02:45.5 | 02:29.8 | 02:17.8 | 02:08.8 | 02:02.0 | 01:46.1 |
| 40 | 02:49.3 | 02:33.2 | 02:20.9 | 02:11.7 | 02:04.6 | 01:49.3 |
| 45 | 02:53.5 | 02:37.1 | 02:24.4 | 02:14.8 | 02:07.6 | 01:49.3 |
| 50 | 02:57.9 | 02:41.2 | 02:28.0 | 02:18.2 | 02:10.7 | 01:55.3 |
| 55 | 03:02.6 | 02:45.5 | 02:31.9 | 02:21.7 | 02:13.9 | 01:57.4 |
| 60 | 03:07.5 | 02:50.0 | 02:35.9 | 02:25.3 | 02:17.3 | 01:58.4 |
| 65 | 03:12.7 | 02:54.8 | 02:40.2 | 02:29.2 | 02:20.9 | 02:04.5 |
| 70 | 03:18.9 | 02:59.9 | 02:44.8 | 02:33.5 | 02:24.9 | 02:07.1 |
| 75 | 03:29.0 | 03:08.1 | 02:52.5 | 02:40.7 | 02:31.8 | 02:13.0 |
| 80 | 03:46.8 | 03:25.0 | 03:07.7 | 02:54.7 | 02:44.8 | 02:30.2 |
| 85 | 04:16.6 | 03:55.8 | 03:34.8 | 03:19.1 | 03:07.3 | - |
| 90 | 05:08.0 | 04:53.6 | 04:24.6 | 04:03.2 | 03:47.1 | 03:04.8 |
500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR |
|---|---|---|---|---|---|---|
| 10 | 41 | 55 | 72 | 89 | 106 | 200 |
| 15 | 61 | 82 | 105 | 129 | 152 | 245 |
| 20 | 77 | 101 | 131 | 162 | 191 | 279 |
| 25 | 80 | 109 | 139 | 170 | 199 | 279 |
| 30 | 80 | 108 | 138 | 169 | 199 | 293 |
| 35 | 77 | 104 | 134 | 164 | 193 | 293 |
| 40 | 72 | 97 | 125 | 153 | 181 | 268 |
| 45 | 67 | 90 | 116 | 143 | 169 | 268 |
| 50 | 62 | 84 | 108 | 133 | 157 | 228 |
| 55 | 57 | 77 | 100 | 123 | 146 | 216 |
| 60 | 53 | 71 | 92 | 114 | 135 | 211 |
| 65 | 49 | 65 | 85 | 105 | 125 | 181 |
| 70 | 44 | 60 | 78 | 97 | 115 | 170 |
| 75 | 38 | 53 | 68 | 84 | 100 | 149 |
| 80 | 30 | 41 | 53 | 66 | 78 | 103 |
| 85 | 21 | 27 | 35 | 44 | 53 | - |
| 90 | 12 | 14 | 19 | 24 | 30 | 55 |
Watts: Average power output.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR |
|---|---|---|---|---|---|---|
| 10 | 350 | 398 | 455 | 513 | 571 | 896 |
| 15 | 416 | 489 | 569 | 650 | 729 | 1051 |
| 20 | 473 | 556 | 659 | 764 | 866 | 1165 |
| 25 | 482 | 581 | 685 | 791 | 893 | 1165 |
| 30 | 482 | 579 | 683 | 788 | 891 | 1216 |
| 35 | 473 | 566 | 667 | 770 | 870 | 1216 |
| 40 | 456 | 543 | 638 | 735 | 829 | 1130 |
| 45 | 438 | 518 | 608 | 699 | 787 | 1130 |
| 50 | 421 | 495 | 579 | 664 | 747 | 992 |
| 55 | 405 | 473 | 551 | 631 | 709 | 951 |
| 60 | 390 | 453 | 525 | 600 | 673 | 933 |
| 65 | 376 | 433 | 501 | 570 | 638 | 831 |
| 70 | 361 | 414 | 476 | 540 | 603 | 793 |
| 75 | 340 | 388 | 442 | 497 | 551 | 719 |
| 80 | 311 | 347 | 390 | 433 | 476 | 563 |
| 85 | 279 | 300 | 329 | 360 | 391 | - |
| 90 | 249 | 255 | 273 | 291 | 311 | 398 |
Cal/hr: Average calorie burn per hour.
| Beginner | Faster than 5% of rowers. |
|---|---|
| Novice | Faster than 20% of rowers. |
| Intermediate | Faster than 50% of rowers. |
| Advanced | Faster than 80% of rowers. |
| Elite | Faster than 95% of rowers. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Our rowing distance standards for 30 minutes are based on results submitted by Rowing Level users. We will continue to update them as more community data becomes available. See our standards timeline.
| Community results | 80,174 |
|---|---|
| Community users | 33,918 |
| Data start | |
| Data cutoff | |
| Model generated |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
The old average distance for 30 minutes was 7436m across all ages and genders, 7582m for men (now 1.2% slower) and 6753m for women (now 2.1% slower).
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 6681m | 6283m | -6.0% |
| Novice | 7105m | 6917m | -2.7% |
| Intermediate | 7582m | 7491m | -1.2% |
| Advanced | 8095m | 8007m | -1.1% |
| Elite | 8621m | 8463m | -1.8% |
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 5762m | 5500m | -4.5% |
| Novice | 6239m | 6092m | -2.4% |
| Intermediate | 6753m | 6613m | -2.1% |
| Advanced | 7277m | 7068m | -2.9% |
| Elite | 7782m | 7460m | -4.1% |
We created these previous standards on and last updated them (see archive.org).
| Record | Age Category | Name | Distance | Date | Age | Source |
|---|---|---|---|---|---|---|
| WR | 12 and Under | Isaiah Harrison | 7873m | 3 May 2016 | 12 | C2 |
| WR | 15-16 | Alp Karadogan | 9122m | 14 Dec 2023 | 16 | C2 |
| WR | 19-29 | Oliver Zeidler | 9577m | 27 Apr 2020 | 23 | C2 |
| WR | 30-39 | Alexander Hill | 9632m | 18 May 2023 | 30 | C2 |
| WR | 40-49 | Tom Solesbury | 9207m | 8 Dec 2020 | 40 | C2 |
| WR | 50-54 | Andrew Benko | 9004m | 30 Dec 2017 | 50 | C2 |
| WR | 55-59 | Andrew Benko | 8871m | 21 Jan 2024 | 56 | C2 |
| WR | 60-64 | Richard Tomlinson | 8694m | 7 Nov 2025 | 60 | C2 |
| WR | 65-69 | TJ Oesterling | 8680m | 23 Sep 2013 | 65 | C2 |
| WR | 70-74 | James Crawford | 8218m | 8 Dec 2024 | 70 | C2 |
| WR | 75-79 | Jim Grattan | 7871m | 20 Mar 2022 | 76 | C2 |
| WR | 80-84 | Bill Pitlick | 7406m | 18 Sep 2024 | 80 | C2 |
| WR | 85-89 | Jan Otto Kristiansen | 6755m | 6 Aug 2025 | 85 | C2 |
| WR | 90-94 | Robert Spenger | 6315m | 20 Apr 2015 | 90 | C2 |
| Record | Age Category | Name | Distance | Date | Age | Source |
|---|---|---|---|---|---|---|
| WR | 12 and Under | Katherine Feret | 7471m | 28 Apr 2023 | 12 | C2 |
| WR | 15-16 | Emily Delleman | 7994m | 25 Mar 2015 | 16 | C2 |
| WR | 19-29 | Katie Clark | 8340m | 12 Jan 2026 | 26 | C2 |
| WR | 30-39 | Georgie Rowe | 8486m | 24 Nov 2022 | 30 | C2 |
| WR | 40-49 | Elizabeth Gilmore | 8236m | 20 Apr 2024 | 40 | C2 |
| WR | 50-54 | Anne Bourlioux | 7803m | 30 Apr 2014 | 53 | C2 |
| WR | 55-59 | Nancy Cook | 7666m | 18 Dec 2021 | 57 | C2 |
| WR | 60-64 | Nancy Cook | 7604m | 19 Oct 2024 | 60 | C2 |
| WR | 65-69 | Marjorie Roome | 7230m | 6 Feb 2017 | 65 | C2 |
| WR | 70-74 | Ann Wopat | 7079m | 9 Dec 2024 | 71 | C2 |
| WR | 75-79 | Merete Boldt | 6768m | 8 Mar 2024 | 76 | C2 |
| WR | 80-84 | Louise McGonigal | 5994m | 20 Jul 2023 | 80 | C2 |
| WR | 90-94 | Karin Tetlow | 4869m | 3 Jun 2026 | 90 | C2 |
The Rowing Level Calculator can show your exact level of rowing performance at any age.