For an intermediate rower, the average distance rowed in 5 minutes is 1416m for men and 1243m for women.
A good distance for 5 minutes is 1416m for men and 1243m for women. This is the average 5 minute distance across all ages. Compare your distance by age and ability below.
For an intermediate rower, the average distance rowed in 5 minutes is 1416m for men and 1243m for women.
| Rowing Level | Male | Female |
|---|---|---|
| Beginner | 1148 | 1012 |
| Novice | 1291 | 1134 |
| Intermediate | 1416 | 1243 |
| Advanced | 1524 | 1339 |
| Elite | 1615 | 1420 |
Distance: Metres covered in the selected time.
| Rowing Level | Male | Female |
|---|---|---|
| Beginner | 02:10.6 | 02:28.2 |
| Novice | 01:56.2 | 02:12.3 |
| Intermediate | 01:45.9 | 02:00.7 |
| Advanced | 01:38.4 | 01:52.0 |
| Elite | 01:32.9 | 01:45.7 |
500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).
| Rowing Level | Male | Female |
|---|---|---|
| Beginner | 157 | 107 |
| Novice | 223 | 151 |
| Intermediate | 295 | 199 |
| Advanced | 367 | 249 |
| Elite | 437 | 297 |
Watts: Average power output.
| Rowing Level | Male | Female |
|---|---|---|
| Beginner | 840 | 577 |
| Novice | 1066 | 727 |
| Intermediate | 1312 | 893 |
| Advanced | 1562 | 1063 |
| Elite | 1801 | 1228 |
Cal/hr: Average calorie burn per hour.
A good distance for 5 minutes is 1416m for men. This is the average distance across all ages.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 816 | 918 | 1009 | 1086 | 1152 |
| 15 | 1081 | 1210 | 1323 | 1419 | 1500 |
| 20 | 1148 | 1291 | 1416 | 1524 | 1614 |
| 25 | 1148 | 1291 | 1416 | 1524 | 1615 |
| 30 | 1148 | 1291 | 1416 | 1524 | 1615 |
| 35 | 1145 | 1285 | 1408 | 1513 | 1602 |
| 40 | 1132 | 1268 | 1387 | 1489 | 1575 |
| 45 | 1112 | 1244 | 1360 | 1460 | 1544 |
| 50 | 1084 | 1214 | 1328 | 1426 | 1509 |
| 55 | 1053 | 1181 | 1293 | 1390 | 1472 |
| 60 | 1022 | 1148 | 1259 | 1354 | 1435 |
| 65 | 990 | 1114 | 1223 | 1317 | 1396 |
| 70 | 957 | 1077 | 1183 | 1273 | 1350 |
| 75 | 923 | 1037 | 1137 | 1223 | 1295 |
| 80 | 887 | 992 | 1085 | 1165 | 1232 |
| 85 | 848 | 945 | 1029 | 1100 | 1160 |
| 90 | 779 | 867 | 944 | 1010 | 1065 |
Distance: Metres covered in the selected time.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 03:03.8 | 02:43.3 | 02:28.7 | 02:18.1 | 02:10.2 |
| 15 | 02:18.7 | 02:04.0 | 01:53.4 | 01:45.7 | 01:40.0 |
| 20 | 02:10.6 | 01:56.2 | 01:45.9 | 01:38.4 | 01:32.9 |
| 25 | 02:10.6 | 01:56.2 | 01:45.9 | 01:38.4 | 01:32.9 |
| 30 | 02:10.6 | 01:56.2 | 01:45.9 | 01:38.4 | 01:32.9 |
| 35 | 02:11.0 | 01:56.8 | 01:46.6 | 01:39.1 | 01:33.6 |
| 40 | 02:12.5 | 01:58.3 | 01:48.2 | 01:40.7 | 01:35.2 |
| 45 | 02:15.0 | 02:00.6 | 01:50.3 | 01:42.7 | 01:37.2 |
| 50 | 02:18.4 | 02:03.6 | 01:52.9 | 01:45.2 | 01:39.4 |
| 55 | 02:22.5 | 02:07.0 | 01:56.0 | 01:47.9 | 01:41.9 |
| 60 | 02:26.8 | 02:10.7 | 01:59.2 | 01:50.7 | 01:44.5 |
| 65 | 02:31.5 | 02:14.6 | 02:02.6 | 01:53.9 | 01:47.4 |
| 70 | 02:36.7 | 02:19.3 | 02:06.8 | 01:57.8 | 01:51.1 |
| 75 | 02:42.5 | 02:24.7 | 02:12.0 | 02:02.7 | 01:55.8 |
| 80 | 02:49.2 | 02:31.1 | 02:18.2 | 02:08.8 | 02:01.8 |
| 85 | 02:56.8 | 02:38.8 | 02:25.8 | 02:16.3 | 02:09.3 |
| 90 | 03:12.5 | 02:53.0 | 02:38.9 | 02:28.6 | 02:20.9 |
500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 56 | 80 | 106 | 133 | 158 |
| 15 | 131 | 184 | 240 | 296 | 350 |
| 20 | 157 | 223 | 294 | 367 | 436 |
| 25 | 157 | 223 | 295 | 367 | 437 |
| 30 | 157 | 223 | 294 | 367 | 436 |
| 35 | 156 | 220 | 289 | 359 | 426 |
| 40 | 150 | 211 | 277 | 343 | 405 |
| 45 | 142 | 200 | 261 | 323 | 382 |
| 50 | 132 | 185 | 243 | 301 | 356 |
| 55 | 121 | 171 | 224 | 279 | 331 |
| 60 | 111 | 157 | 207 | 258 | 306 |
| 65 | 101 | 143 | 190 | 237 | 282 |
| 70 | 91 | 130 | 172 | 214 | 255 |
| 75 | 82 | 115 | 152 | 190 | 225 |
| 80 | 72 | 101 | 133 | 164 | 194 |
| 85 | 63 | 87 | 113 | 138 | 162 |
| 90 | 49 | 68 | 87 | 107 | 125 |
Watts: Average power output.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 494 | 576 | 666 | 757 | 844 |
| 15 | 750 | 931 | 1124 | 1319 | 1504 |
| 20 | 839 | 1066 | 1312 | 1561 | 1800 |
| 25 | 840 | 1066 | 1312 | 1562 | 1801 |
| 30 | 839 | 1066 | 1312 | 1561 | 1800 |
| 35 | 834 | 1055 | 1294 | 1535 | 1766 |
| 40 | 817 | 1026 | 1251 | 1477 | 1693 |
| 45 | 789 | 986 | 1197 | 1410 | 1612 |
| 50 | 753 | 937 | 1135 | 1334 | 1523 |
| 55 | 716 | 887 | 1071 | 1258 | 1436 |
| 60 | 680 | 839 | 1011 | 1186 | 1353 |
| 65 | 646 | 793 | 952 | 1114 | 1270 |
| 70 | 613 | 745 | 889 | 1036 | 1176 |
| 75 | 580 | 697 | 823 | 951 | 1074 |
| 80 | 548 | 648 | 756 | 863 | 966 |
| 85 | 518 | 600 | 688 | 775 | 857 |
| 90 | 469 | 532 | 600 | 667 | 730 |
Cal/hr: Average calorie burn per hour.
A good distance for 5 minutes is 1243m for women. This is the average distance across all ages.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 892 | 989 | 1076 | 1151 | 1214 |
| 15 | 959 | 1070 | 1170 | 1256 | 1329 |
| 20 | 1011 | 1133 | 1243 | 1338 | 1419 |
| 25 | 1012 | 1134 | 1243 | 1339 | 1420 |
| 30 | 1012 | 1133 | 1242 | 1337 | 1417 |
| 35 | 1006 | 1125 | 1233 | 1327 | 1406 |
| 40 | 991 | 1109 | 1214 | 1306 | 1384 |
| 45 | 969 | 1083 | 1186 | 1276 | 1352 |
| 50 | 941 | 1052 | 1152 | 1239 | 1312 |
| 55 | 914 | 1021 | 1117 | 1201 | 1271 |
| 60 | 886 | 989 | 1082 | 1163 | 1231 |
| 65 | 859 | 958 | 1047 | 1125 | 1190 |
| 70 | 827 | 923 | 1009 | 1084 | 1147 |
| 75 | 787 | 880 | 964 | 1037 | 1098 |
| 80 | 739 | 829 | 911 | 982 | 1042 |
| 85 | 682 | 766 | 842 | 908 | 964 |
| 90 | 616 | 690 | 756 | 814 | 862 |
Distance: Metres covered in the selected time.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 02:48.2 | 02:31.7 | 02:19.4 | 02:10.3 | 02:03.6 |
| 15 | 02:36.4 | 02:20.2 | 02:08.2 | 01:59.4 | 01:52.8 |
| 20 | 02:28.3 | 02:12.4 | 02:00.7 | 01:52.1 | 01:45.7 |
| 25 | 02:28.2 | 02:12.3 | 02:00.7 | 01:52.0 | 01:45.7 |
| 30 | 02:28.3 | 02:12.4 | 02:00.8 | 01:52.2 | 01:45.8 |
| 35 | 02:29.1 | 02:13.3 | 02:01.7 | 01:53.1 | 01:46.7 |
| 40 | 02:31.3 | 02:15.3 | 02:03.5 | 01:54.8 | 01:48.4 |
| 45 | 02:34.8 | 02:18.5 | 02:06.4 | 01:57.6 | 01:51.0 |
| 50 | 02:39.4 | 02:22.6 | 02:10.2 | 02:01.1 | 01:54.3 |
| 55 | 02:44.2 | 02:26.9 | 02:14.3 | 02:04.9 | 01:58.0 |
| 60 | 02:49.3 | 02:31.6 | 02:18.6 | 02:09.0 | 02:01.9 |
| 65 | 02:54.7 | 02:36.6 | 02:23.2 | 02:13.3 | 02:06.0 |
| 70 | 03:01.3 | 02:42.5 | 02:28.6 | 02:18.4 | 02:10.7 |
| 75 | 03:10.5 | 02:50.4 | 02:35.6 | 02:24.7 | 02:16.6 |
| 80 | 03:22.9 | 03:00.9 | 02:44.7 | 02:32.8 | 02:24.0 |
| 85 | 03:39.9 | 03:15.8 | 02:58.2 | 02:45.2 | 02:35.6 |
| 90 | 04:03.3 | 03:37.4 | 03:18.4 | 03:04.4 | 02:53.9 |
500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 74 | 100 | 129 | 158 | 186 |
| 15 | 91 | 127 | 166 | 206 | 244 |
| 20 | 107 | 151 | 199 | 249 | 296 |
| 25 | 107 | 151 | 199 | 249 | 297 |
| 30 | 107 | 151 | 199 | 248 | 295 |
| 35 | 106 | 148 | 194 | 242 | 288 |
| 40 | 101 | 141 | 186 | 231 | 275 |
| 45 | 94 | 132 | 173 | 215 | 256 |
| 50 | 86 | 121 | 158 | 197 | 234 |
| 55 | 79 | 110 | 145 | 180 | 213 |
| 60 | 72 | 100 | 131 | 163 | 193 |
| 65 | 66 | 91 | 119 | 148 | 175 |
| 70 | 59 | 82 | 107 | 132 | 157 |
| 75 | 51 | 71 | 93 | 116 | 137 |
| 80 | 42 | 59 | 78 | 98 | 117 |
| 85 | 33 | 47 | 62 | 78 | 93 |
| 90 | 24 | 34 | 45 | 56 | 67 |
Watts: Average power output.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 461 | 553 | 652 | 751 | 846 |
| 15 | 522 | 644 | 778 | 914 | 1045 |
| 20 | 576 | 726 | 892 | 1062 | 1227 |
| 25 | 577 | 727 | 893 | 1063 | 1228 |
| 30 | 577 | 726 | 890 | 1059 | 1222 |
| 35 | 570 | 716 | 876 | 1040 | 1198 |
| 40 | 555 | 694 | 846 | 1003 | 1153 |
| 45 | 532 | 661 | 803 | 948 | 1088 |
| 50 | 505 | 623 | 752 | 885 | 1012 |
| 55 | 480 | 587 | 705 | 825 | 940 |
| 60 | 456 | 553 | 660 | 768 | 873 |
| 65 | 433 | 521 | 617 | 715 | 809 |
| 70 | 410 | 488 | 574 | 662 | 746 |
| 75 | 382 | 451 | 527 | 605 | 680 |
| 80 | 352 | 411 | 477 | 545 | 611 |
| 85 | 321 | 368 | 421 | 475 | 527 |
| 90 | 291 | 325 | 362 | 400 | 436 |
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 5 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 | 17,647 |
|---|---|
| Community users | 10,699 |
| 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 5 minutes was 1378m across all ages and genders, 1440m for men (now 1.6% slower) and 1219m for women (now 2.0% faster).
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 1260m | 1148m | -8.9% |
| Novice | 1345m | 1291m | -4.0% |
| Intermediate | 1440m | 1416m | -1.6% |
| Advanced | 1540m | 1524m | -1.1% |
| Elite | 1642m | 1615m | -1.7% |
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 1027m | 1012m | -1.5% |
| Novice | 1117m | 1134m | +1.5% |
| Intermediate | 1219m | 1243m | +2.0% |
| Advanced | 1332m | 1339m | +0.5% |
| Elite | 1451m | 1420m | -2.2% |
We created these previous standards on and last updated them (see archive.org).
The Rowing Level Calculator can show your exact level of rowing performance at any age.