40 Minute Row Distances By Age And Ability

What is a good distance for 40 minutes?

A good distance for 40 minutes is 9819m for men and 8630m for women. This is the average 40 minute distance across all ages. Compare your distance by age and ability below.

Our rowing distance standards for 40 minutes are based on 11,257 rowing results by Rowing Level users from 2021 to 2026. More...

How far should I be able to row in 40 minutes?

For an intermediate rower, the average distance rowed in 40 minutes is 9819m for men and 8630m for women.

Distance
500m
Watts
Cal/hr

Rowing Level	Male	Female
Beginner	8297	7231
Novice	9087	7971
Intermediate	9819	8630
Advanced	10492	9211
Elite	11079	9712

Distance: Metres covered in the selected time.

Rowing Level	Male	Female
Beginner	02:24.6	02:46.0
Novice	02:12.1	02:30.5
Intermediate	02:02.2	02:19.1
Advanced	01:54.4	02:10.3
Elite	01:48.3	02:03.6

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

Rowing Level	Male	Female
Beginner	116	77
Novice	152	103
Intermediate	192	130
Advanced	234	158
Elite	275	186

Watts: Average power output.

Rowing Level	Male	Female
Beginner	698	471
Novice	822	560
Intermediate	959	655
Advanced	1104	752
Elite	1246	846

Cal/hr: Average calorie burn per hour.

Male
Female

Male 40 Minutes Rowing Distances

A good distance for 40 minutes is 9819m for men. This is the average distance across all ages.

Average distance rowed for 40 minutes by age and ability

Distance
500m
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	5495	5996	6460	6909	7308
15	7785	8530	9222	9824	10336
20	8297	9087	9819	10488	11071
25	8297	9087	9819	10492	11079
30	8296	9086	9819	10492	11079
35	8231	9013	9738	10409	10996
40	8104	8878	9596	10262	10847
45	7965	8736	9452	10113	10691
50	7825	8593	9307	9960	10527
55	7680	8443	9152	9792	10346
60	7515	8265	8962	9585	10122
65	7332	8061	8739	9340	9857
70	7129	7829	8480	9055	9548
75	6890	7561	8186	8733	9202
80	6579	7238	7850	8376	8820
85	6198	6857	7474	7971	8379
90	5741	6417	7056	7503	7843

Distance: Metres covered in the selected time.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:38.4	03:20.1	03:05.8	02:53.7	02:44.2
15	02:34.2	02:20.7	02:10.1	02:02.2	01:56.1
20	02:24.6	02:12.1	02:02.2	01:54.4	01:48.4
25	02:24.6	02:12.1	02:02.2	01:54.4	01:48.3
30	02:24.6	02:12.1	02:02.2	01:54.4	01:48.3
35	02:25.8	02:13.1	02:03.2	01:55.3	01:49.1
40	02:28.1	02:15.2	02:05.1	01:56.9	01:50.6
45	02:30.7	02:17.4	02:07.0	01:58.7	01:52.2
50	02:33.3	02:19.6	02:08.9	02:00.5	01:54.0
55	02:36.3	02:22.1	02:11.1	02:02.5	01:56.0
60	02:39.7	02:25.2	02:13.9	02:05.2	01:58.6
65	02:43.7	02:28.9	02:17.3	02:08.5	02:01.7
70	02:48.3	02:33.3	02:21.5	02:12.5	02:05.7
75	02:54.2	02:38.7	02:26.6	02:17.4	02:10.4
80	03:02.4	02:45.8	02:32.9	02:23.3	02:16.0
85	03:13.6	02:55.0	02:40.6	02:30.6	02:23.2
90	03:29.0	03:07.0	02:50.1	02:39.9	02:33.0

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

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	34	44	55	67	79
15	96	126	159	192	224
20	116	152	192	234	275
25	116	152	192	234	275
30	116	152	192	234	275
35	113	148	187	228	269
40	108	142	179	219	258
45	102	135	171	209	248
50	97	129	163	200	236
55	92	122	155	190	224
60	86	114	146	178	210
65	80	106	135	165	194
70	73	97	124	150	176
75	66	88	111	135	158
80	58	77	98	119	139
85	48	65	85	103	119
90	38	54	71	86	98

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	415	450	488	529	572
15	628	732	846	960	1069
20	698	822	959	1103	1244
25	698	822	959	1104	1246
30	697	822	959	1104	1246
35	688	810	943	1085	1225
40	670	787	915	1052	1188
45	652	764	888	1020	1151
50	634	742	861	988	1112
55	615	719	834	954	1071
60	595	693	801	913	1022
65	574	665	765	867	967
70	552	634	724	817	906
75	528	601	682	764	842
80	498	564	637	709	778
85	466	524	591	652	709
90	432	484	545	594	636

Cal/hr: Average calorie burn per hour.

Female 40 Minutes Rowing Distances

A good distance for 40 minutes is 8630m for women. This is the average distance across all ages.

Average distance rowed for 40 minutes by age and ability

Distance
500m
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	5839	6477	7048	7554	7993
15	6598	7285	7898	8438	8906
20	7125	7889	8572	9176	9699
25	7231	7971	8630	9211	9712
30	7222	7964	8625	9208	9711
35	7148	7889	8550	9133	9637
40	6995	7724	8374	8947	9443
45	6832	7551	8192	8758	9248
50	6669	7378	8010	8569	9053
55	6506	7204	7828	8380	8857
60	6344	7031	7647	8191	8663
65	6181	6858	7464	8001	8467
70	6007	6667	7257	7780	8234
75	5735	6358	6915	7409	7836
80	5279	5864	6387	6852	7254
85	4639	5182	5673	6109	6489
90	3809	4310	4767	5178	5538

Distance: Metres covered in the selected time.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:25.5	03:05.3	02:50.3	02:38.9	02:30.1
15	03:01.9	02:44.7	02:31.9	02:22.2	02:14.7
20	02:48.4	02:32.1	02:20.0	02:10.8	02:03.7
25	02:46.0	02:30.5	02:19.1	02:10.3	02:03.6
30	02:46.2	02:30.7	02:19.1	02:10.3	02:03.6
35	02:47.9	02:32.1	02:20.3	02:11.4	02:04.5
40	02:51.5	02:35.4	02:23.3	02:14.1	02:07.1
45	02:55.6	02:38.9	02:26.5	02:17.0	02:09.8
50	02:59.9	02:42.7	02:29.8	02:20.0	02:12.6
55	03:04.4	02:46.6	02:33.3	02:23.2	02:15.5
60	03:09.2	02:50.7	02:36.9	02:26.5	02:18.5
65	03:14.1	02:55.0	02:40.8	02:30.0	02:21.7
70	03:19.8	03:00.0	02:45.4	02:34.2	02:25.7
75	03:29.2	03:08.7	02:53.5	02:42.0	02:33.1
80	03:47.3	03:24.7	03:07.9	02:55.1	02:45.4
85	04:18.7	03:51.6	03:31.5	03:16.4	03:04.9
90	05:15.0	04:38.4	04:11.7	03:51.8	03:36.7

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

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	40	55	71	87	103
15	58	78	100	122	143
20	73	99	128	156	185
25	77	103	130	158	186
30	76	102	130	158	186
35	74	99	127	154	181
40	69	93	119	145	171
45	65	87	111	136	160
50	60	81	104	127	150
55	56	76	97	119	141
60	52	70	91	111	132
65	48	65	84	104	123
70	44	60	77	95	113
75	38	52	67	82	97
80	30	41	53	65	77
85	20	28	37	46	55
90	11	16	22	28	34

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	346	397	452	508	563
15	408	477	551	626	699
20	460	550	646	746	843
25	471	560	655	752	846
30	470	559	654	751	845
35	462	550	643	738	831
40	446	529	617	706	794
45	430	507	591	675	758
50	414	487	566	646	724
55	400	468	542	617	692
60	386	450	519	590	660
65	372	432	497	564	630
70	359	414	474	536	596
75	339	387	438	491	543
80	310	348	389	432	474
85	277	305	335	367	398
90	246	264	283	304	326

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 rowing distance standards for 40 minutes

Our rowing distance standards for 40 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	11,257
Community users	6,336
Data start	11 November 2021
Data cutoff	14 October 2026
Model generated	14 October 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

Previous standards (28 Sep 2023)

The old average distance for 40 minutes was 9825m across all ages and genders, 9997m for men (now 1.8% slower) and 8955m for women (now 3.6% slower).

Male
Female

Level	Previous	Current	Change %
Beginner	8784m	8297m	-5.5%
Novice	9355m	9087m	-2.9%
Intermediate	9997m	9819m	-1.8%
Advanced	10680m	10492m	-1.8%
Elite	11371m	11079m	-2.6%

Level	Previous	Current	Change %
Beginner	7767m	7231m	-6.9%
Novice	8347m	7971m	-4.5%
Intermediate	8955m	8630m	-3.6%
Advanced	9555m	9211m	-3.6%
Elite	10118m	9712m	-4.0%

We created these previous standards on 8 November 2021 and last updated them 28 September 2023 (see archive.org).

More Times

1 Minute 5 Minutes 10 Minutes 20 Minutes 30 Minutes 40 Minutes 60 Minutes 90 Minutes

See All Rowing Standards

Rate Your Row

The Rowing Level Calculator can show your exact level of rowing performance at any age.

Calculate Rowing Performance

40 Minute Row Distances

Rowing Standards By Age And Ability

What is a good distance for 40 minutes?

How far should I be able to row in 40 minutes?

Male 40 Minutes Rowing Distances

Average distance rowed for 40 minutes by age and ability

Female 40 Minutes Rowing Distances

Average distance rowed for 40 minutes by age and ability

What do the rowing standards mean?

Data behind the rowing distance standards for 40 minutes

Previous standards (28 Sep 2023)

More Times

Rate Your Row

World Record

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	34	44	55	67	79
15	96	126	159	192	224
20	116	152	192	234	275
25	116	152	192	234	275
30	116	152	192	234	275
35	113	148	187	228	269
40	108	142	179	219	258
45	102	135	171	209	248
50	97	129	163	200	236
55	92	122	155	190	224
60	86	114	146	178	210
65	80	106	135	165	194
70	73	97	124	150	176
75	66	88	111	135	158
80	58	77	98	119	139
85	48	65	85	103	119
90	38	54	71	86	98

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	40	55	71	87	103
15	58	78	100	122	143
20	73	99	128	156	185
25	77	103	130	158	186
30	76	102	130	158	186
35	74	99	127	154	181
40	69	93	119	145	171
45	65	87	111	136	160
50	60	81	104	127	150
55	56	76	97	119	141
60	52	70	91	111	132
65	48	65	84	104	123
70	44	60	77	95	113
75	38	52	67	82	97
80	30	41	53	65	77
85	20	28	37	46	55
90	11	16	22	28	34

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	346	397	452	508	563
15	408	477	551	626	699
20	460	550	646	746	843
25	471	560	655	752	846
30	470	559	654	751	845
35	462	550	643	738	831
40	446	529	617	706	794
45	430	507	591	675	758
50	414	487	566	646	724
55	400	468	542	617	692
60	386	450	519	590	660
65	372	432	497	564	630
70	359	414	474	536	596
75	339	387	438	491	543
80	310	348	389	432	474
85	277	305	335	367	398
90	246	264	283	304	326

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	34	44	55	67	79
15	96	126	159	192	224
20	116	152	192	234	275
25	116	152	192	234	275
30	116	152	192	234	275
35	113	148	187	228	269
40	108	142	179	219	258
45	102	135	171	209	248
50	97	129	163	200	236
55	92	122	155	190	224
60	86	114	146	178	210
65	80	106	135	165	194
70	73	97	124	150	176
75	66	88	111	135	158
80	58	77	98	119	139
85	48	65	85	103	119
90	38	54	71	86	98

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	40	55	71	87	103
15	58	78	100	122	143
20	73	99	128	156	185
25	77	103	130	158	186
30	76	102	130	158	186
35	74	99	127	154	181
40	69	93	119	145	171
45	65	87	111	136	160
50	60	81	104	127	150
55	56	76	97	119	141
60	52	70	91	111	132
65	48	65	84	104	123
70	44	60	77	95	113
75	38	52	67	82	97
80	30	41	53	65	77
85	20	28	37	46	55
90	11	16	22	28	34

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	346	397	452	508	563
15	408	477	551	626	699
20	460	550	646	746	843
25	471	560	655	752	846
30	470	559	654	751	845
35	462	550	643	738	831
40	446	529	617	706	794
45	430	507	591	675	758
50	414	487	566	646	724
55	400	468	542	617	692
60	386	450	519	590	660
65	372	432	497	564	630
70	359	414	474	536	596
75	339	387	438	491	543
80	310	348	389	432	474
85	277	305	335	367	398
90	246	264	283	304	326

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	34	44	55	67	79
15	96	126	159	192	224
20	116	152	192	234	275
25	116	152	192	234	275
30	116	152	192	234	275
35	113	148	187	228	269
40	108	142	179	219	258
45	102	135	171	209	248
50	97	129	163	200	236
55	92	122	155	190	224
60	86	114	146	178	210
65	80	106	135	165	194
70	73	97	124	150	176
75	66	88	111	135	158
80	58	77	98	119	139
85	48	65	85	103	119
90	38	54	71	86	98

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	40	55	71	87	103
15	58	78	100	122	143
20	73	99	128	156	185
25	77	103	130	158	186
30	76	102	130	158	186
35	74	99	127	154	181
40	69	93	119	145	171
45	65	87	111	136	160
50	60	81	104	127	150
55	56	76	97	119	141
60	52	70	91	111	132
65	48	65	84	104	123
70	44	60	77	95	113
75	38	52	67	82	97
80	30	41	53	65	77
85	20	28	37	46	55
90	11	16	22	28	34

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	346	397	452	508	563
15	408	477	551	626	699
20	460	550	646	746	843
25	471	560	655	752	846
30	470	559	654	751	845
35	462	550	643	738	831
40	446	529	617	706	794
45	430	507	591	675	758
50	414	487	566	646	724
55	400	468	542	617	692
60	386	450	519	590	660
65	372	432	497	564	630
70	359	414	474	536	596
75	339	387	438	491	543
80	310	348	389	432	474
85	277	305	335	367	398
90	246	264	283	304	326