3000m Row Times

Rowing Standards By Age And Ability

What is a good 3000m row time?

A good 3000m time is 11:17.5 for men and 12:52.5 for women. This is the average 3000m time across all ages. Compare your 3000m time by age and ability below.

Our 3000m row time standards are based on 31,896 rowing results by Rowing Level users from 2021 to 2026. More...

How long does it take to row 3000m?

For an intermediate rower, the average time to row 3000m is 11:17.5 for men and 12:52.5 for women.

Rowing LevelMaleFemale
Beginner14:06.516:07.3
Novice12:26.714:11.8
Intermediate11:17.512:52.5
Advanced10:27.211:55.2
Elite09:50.011:13.0

Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).

Rowing LevelMaleFemale
Beginner02:21.102:41.2
Novice02:04.402:22.0
Intermediate01:52.902:08.7
Advanced01:44.501:59.2
Elite01:38.301:52.2

500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).

Rowing LevelMaleFemale
Beginner12584
Novice182122
Intermediate243164
Advanced306207
Elite368248

Watts: Average power output.

Rowing LevelMaleFemale
Beginner728495
Novice924628
Intermediate1136772
Advanced1353918
Elite15651060

Cal/hr: Average calorie burn per hour.

Beginner Novice Intermediate Advanced Elite 5% 20% 50% 80% 95% 14:06.5 12:26.7 11:17.5 10:27.2 09:50.0 Finish Time - 3000m

Male 3000m Rowing Times

A good 3000m time is 11:17.5 for men. This is the average time across all ages.

Average 3000m row time by age and ability

AgeBeginner Novice Intermediate Advanced Elite
1019:45.017:25.315:48.414:38.113:46.0
1515:18.313:30.012:14.911:20.410:40.1
2014:06.812:27.011:17.710:27.509:50.3
2514:06.512:26.711:17.510:27.209:50.0
3014:06.712:26.911:17.710:27.409:50.2
3514:14.212:33.511:23.610:32.909:55.4
4014:29.612:47.111:35.910:44.310:06.1
4514:48.413:03.711:51.010:58.310:19.2
5015:08.513:21.412:07.111:13.210:33.2
5515:29.413:39.812:23.811:28.710:47.8
6015:51.313:59.212:41.311:44.911:03.1
6516:15.214:20.213:00.512:02.611:19.8
7016:45.114:46.613:24.412:24.811:40.6
7517:24.615:21.513:56.012:54.112:08.2
8018:29.116:18.314:47.613:41.812:53.1
8519:53.317:32.615:55.014:44.213:51.8
9025:22.422:23.020:18.418:48.117:41.2

Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).

AgeBeginner Novice Intermediate Advanced Elite
1003:17.502:54.202:38.102:26.302:17.7
1502:33.002:15.002:02.501:53.401:46.7
2002:21.102:04.501:53.001:44.601:38.4
2502:21.102:04.401:52.901:44.501:38.3
3002:21.102:04.501:52.901:44.601:38.4
3502:22.402:05.601:53.901:45.501:39.2
4002:24.902:07.801:56.001:47.401:41.0
4502:28.102:10.601:58.501:49.701:43.2
5002:31.402:13.602:01.201:52.201:45.5
5502:34.902:16.602:04.001:54.801:48.0
6002:38.602:19.902:06.901:57.501:50.5
6502:42.502:23.402:10.102:00.401:53.3
7002:47.502:27.802:14.102:04.101:56.8
7502:54.102:33.602:19.302:09.002:01.4
8003:04.802:43.102:27.902:17.002:08.8
8503:18.902:55.402:39.202:27.402:18.6
9004:13.703:43.803:23.103:08.002:56.9

500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).

AgeBeginner Novice Intermediate Advanced Elite
10456689112134
1598142190240288
20124181243306368
25125182243306368
30125181243306368
35121177237298358
40115168224283339
45108157210265318
50101147197248298
5594137184231278
6088128171216259
6582119159200241
7074108145183220
756697129163196
805581108136164
85446587109131
902131425363

Watts: Average power output.

AgeBeginner Novice Intermediate Advanced Elite
10456527605684761
1563678995511251291
20728923113513521563
25728924113613531565
30728923113513521564
35717907111313251531
40695876107112711467
45671840102312111394
5064680597611521323
5562477293110961256
6060274088910421191
655807088469891127
705566737999291055
75528632745860973
80490577672768862
85453523598676751
90374407444481517

Cal/hr: Average calorie burn per hour.

Female 3000m Rowing Times

A good 3000m time is 12:52.5 for women. This is the average time across all ages.

Average 3000m row time by age and ability

AgeBeginner Novice Intermediate Advanced Elite
1019:38.817:18.115:41.314:31.613:40.1
1517:30.615:25.113:58.912:56.812:10.9
2016:07.314:11.812:52.511:55.211:13.0
2516:07.314:11.812:52.511:55.211:13.0
3016:09.114:13.412:53.911:56.511:14.2
3516:18.314:21.413:01.212:03.311:20.6
4016:37.714:38.613:16.712:17.711:34.1
4517:02.115:00.113:36.212:35.711:51.1
5017:31.215:25.713:59.512:57.312:11.4
5518:02.615:53.314:24.513:20.512:33.2
6018:33.416:20.414:49.113:43.212:54.6
6519:17.016:58.815:23.914:15.513:25.0
7020:01.917:38.415:59.814:48.713:56.2
7520:49.118:19.916:37.415:23.514:29.0
8022:03.119:25.117:36.516:18.315:20.5
8524:56.421:57.719:55.018:26.417:21.1
9028:39.425:14.122:53.021:11.319:56.2

Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).

AgeBeginner Novice Intermediate Advanced Elite
1003:16.502:53.002:36.902:25.302:16.7
1502:55.102:34.202:19.802:09.502:01.8
2002:41.202:22.002:08.701:59.201:52.2
2502:41.202:22.002:08.701:59.201:52.2
3002:41.502:22.202:09.001:59.401:52.4
3502:43.002:23.602:10.202:00.601:53.4
4002:46.302:26.402:12.802:03.001:55.7
4502:50.402:30.002:16.002:06.001:58.5
5002:55.202:34.302:19.902:09.502:01.9
5503:00.402:38.902:24.102:13.402:05.5
6003:05.602:43.402:28.202:17.202:09.1
6503:12.802:49.802:34.002:22.602:14.2
7003:20.302:56.402:40.002:28.102:19.4
7503:28.203:03.302:46.202:33.902:24.8
8003:40.503:14.202:56.102:43.002:33.4
8504:09.403:39.603:19.203:04.402:53.5
9004:46.604:12.303:48.803:31.903:19.4

500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).

AgeBeginner Novice Intermediate Advanced Elite
10466891114137
156595128161194
2084122164207248
2584122164207248
3083122163205247
3581118159200240
4076111149188226
4571104139175210
506595128161193
556087117147177
605580108136163
65497196121145
70446486108129
7539577696115
803348648197
852333445667
901522293744

Watts: Average power output.

AgeBeginner Novice Intermediate Advanced Elite
10366440519600679
15432536648762873
204956287729181060
254956287729181060
304936267689141056
354856147538941032
40469591722855985
45451564686810930
50431535647761872
55413508610714816
60396484578674767
65376454537623706
70357427502578652
75341403470538604
80320372428485541
85285321360400438
90259283308334360

Cal/hr: Average calorie burn per hour.

What do the rowing standards mean?

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.

Data behind the 3000m row time standards

Rowing Level analysed 3,694 qualifying results from 31,896 community results submitted by 10,646 Rowing Level users from 2021 to 2026 to produce our 3000m row time standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community results 31,896
Community users 10,646
Qualifying results 3,694
Male results 2,624
Female results 1,070
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.

Previous standards ()

The old average finish time for 3000m was 11:31.0 across all ages and genders, 11:08.8 for men (now 1.3% slower) and 12:57.6 for women (now 0.7% faster).

LevelPreviousCurrentChange %
Beginner12:45.714:06.5+10.5%
Novice11:56.812:26.7+4.2%
Intermediate11:08.811:17.5+1.3%
Advanced10:24.110:27.2+0.5%
Elite09:44.209:50.0+1.0%
LevelPreviousCurrentChange %
Beginner15:31.016:07.3+3.9%
Novice14:12.614:11.8-0.1%
Intermediate12:57.612:52.5-0.7%
Advanced11:49.111:55.2+0.9%
Elite10:49.411:13.0+3.6%

We created these previous standards on and last updated them (see archive.org).

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