90 Minute Row Distances By Age And Ability

What is a good distance for 90 minutes?

A good distance for 90 minutes is 21294m for men and 19020m for women. This is the average 90 minute distance across all ages. Compare your distance by age and ability below.

Our rowing distance standards for 90 minutes are based on 2,335 rowing results by Rowing Level users from 2021 to 2026. More...

How far should I be able to row in 90 minutes?

For an intermediate rower, the average distance rowed in 90 minutes is 21294m for men and 19020m for women.

Distance
500m
Watts
Cal/hr

Rowing Level	Male	Female
Beginner	18227	15898
Novice	19859	17517
Intermediate	21294	19020
Advanced	22512	20377
Elite	23585	21567

Distance: Metres covered in the selected time.

Rowing Level	Male	Female
Beginner	02:28.1	02:49.8
Novice	02:16.0	02:34.1
Intermediate	02:06.8	02:22.0
Advanced	01:59.9	02:12.5
Elite	01:54.5	02:05.2

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

Rowing Level	Male	Female
Beginner	108	71
Novice	139	96
Intermediate	172	122
Advanced	203	150
Elite	233	178

Watts: Average power output.

Rowing Level	Male	Female
Beginner	670	453
Novice	779	536
Intermediate	890	628
Advanced	997	725
Elite	1102	821

Cal/hr: Average calorie burn per hour.

Male
Female

Male 90 Minutes Rowing Distances

A good distance for 90 minutes is 21294m for men. This is the average distance across all ages.

Average distance rowed for 90 minutes by age and ability

Distance
500m
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	12186	13309	14270	14934	15512
15	16456	17829	19039	20116	21064
20	18154	19768	21189	22410	23484
25	18227	19859	21294	22512	23585
30	18227	19859	21294	22512	23585
35	18163	19804	21245	22462	23533
40	18006	19649	21092	22302	23368
45	17780	19409	20839	22037	23091
50	17485	19082	20486	21666	22705
55	17103	18661	20031	21188	22207
60	16643	18148	19473	20602	21596
65	16113	17549	18814	19909	20873
70	15510	16863	18056	19112	20042
75	14841	16115	17241	18251	19141
80	14112	15342	16426	17382	18224
85	13120	14264	15276	16179	16975
90	10616	11594	12453	13167	13796

Distance: Metres covered in the selected time.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:41.6	03:22.9	03:09.2	03:00.8	02:54.1
15	02:44.1	02:31.4	02:21.8	02:14.2	02:08.2
20	02:28.7	02:16.6	02:07.4	02:00.5	01:55.0
25	02:28.1	02:16.0	02:06.8	01:59.9	01:54.5
30	02:28.1	02:16.0	02:06.8	01:59.9	01:54.5
35	02:28.6	02:16.3	02:07.1	02:00.2	01:54.7
40	02:29.9	02:17.4	02:08.0	02:01.1	01:55.5
45	02:31.9	02:19.1	02:09.6	02:02.5	01:56.9
50	02:34.4	02:21.5	02:11.8	02:04.6	01:58.9
55	02:37.9	02:24.7	02:14.8	02:07.4	02:01.6
60	02:42.2	02:28.8	02:18.7	02:11.1	02:05.0
65	02:47.6	02:33.9	02:23.5	02:15.6	02:09.4
70	02:54.1	02:40.1	02:29.5	02:21.3	02:14.7
75	03:01.9	02:47.5	02:36.6	02:27.9	02:21.1
80	03:11.3	02:56.0	02:44.4	02:35.3	02:28.2
85	03:25.8	03:09.3	02:56.7	02:46.9	02:39.1
90	04:14.3	03:52.9	03:36.8	03:25.1	03:15.7

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

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	32	42	52	59	66
15	79	101	123	145	166
20	106	137	169	200	230
25	108	139	172	203	233
30	108	139	172	203	233
35	107	138	171	202	232
40	104	135	167	197	227
45	100	130	161	190	219
50	95	124	153	181	208
55	89	116	143	169	195
60	82	106	131	155	179
65	74	96	118	140	162
70	66	85	105	124	143
75	58	74	91	108	125
80	50	64	79	93	108
85	40	52	63	75	87
90	21	28	34	41	47

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	411	444	478	503	528
15	572	646	722	797	871
20	666	772	881	988	1091
25	670	779	890	997	1102
30	670	779	890	997	1102
35	666	775	886	993	1096
40	657	764	873	978	1080
45	643	747	853	954	1052
50	627	725	825	921	1015
55	606	697	791	881	969
60	582	665	751	834	915
65	556	630	707	782	856
70	528	593	660	727	792
75	500	556	613	671	729
80	472	521	571	621	670
85	438	477	518	559	599
90	373	395	418	439	460

Cal/hr: Average calorie burn per hour.

Female 90 Minutes Rowing Distances

A good distance for 90 minutes is 19020m for women. This is the average distance across all ages.

Average distance rowed for 90 minutes by age and ability

Distance
500m
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	12030	13039	13961	14783	15558
15	14505	15964	17316	18537	19588
20	15854	17458	18946	20290	21460
25	15898	17517	19020	20377	21567
30	15898	17517	19020	20377	21567
35	15850	17479	18994	20362	21559
40	15619	17230	18727	20081	21269
45	15430	17022	18501	19839	21012
50	15109	16667	18116	19425	20574
55	14641	16151	17555	18824	19938
60	14283	15756	17126	18364	19450
65	13961	15401	16740	17951	19001
70	13412	14786	16062	17215	18211
75	12797	14090	15289	16371	17307
80	11340	12509	13597	14580	15442
85	9168	10114	10993	11787	12484
90	7987	8672	9299	9859	10383

Distance: Metres covered in the selected time.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:44.4	03:27.1	03:13.4	03:02.6	02:53.5
15	03:06.1	02:49.1	02:35.9	02:25.7	02:17.8
20	02:50.3	02:34.7	02:22.5	02:13.1	02:05.8
25	02:49.8	02:34.1	02:22.0	02:12.5	02:05.2
30	02:49.8	02:34.1	02:22.0	02:12.5	02:05.2
35	02:50.3	02:34.5	02:22.2	02:12.6	02:05.2
40	02:52.9	02:36.7	02:24.2	02:14.5	02:06.9
45	02:55.0	02:38.6	02:25.9	02:16.1	02:08.5
50	02:58.7	02:42.0	02:29.0	02:19.0	02:11.2
55	03:04.4	02:47.2	02:33.8	02:23.4	02:15.4
60	03:09.0	02:51.4	02:37.7	02:27.0	02:18.8
65	03:13.4	02:55.3	02:41.3	02:30.4	02:22.1
70	03:21.3	03:02.6	02:48.1	02:36.8	02:28.3
75	03:31.0	03:11.6	02:56.6	02:44.9	02:36.0
80	03:58.1	03:35.8	03:18.6	03:05.2	02:54.8
85	04:54.5	04:27.0	04:05.6	03:49.1	03:36.3
90	05:38.1	05:11.4	04:50.3	04:33.9	04:20.0

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

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	39	48	57	67
15	54	72	92	113	134
20	71	95	121	149	176
25	71	96	122	150	178
30	71	96	122	150	178
35	71	95	122	150	178
40	68	91	117	144	171
45	65	88	113	139	165
50	61	82	106	130	155
55	56	75	96	119	141
60	52	70	89	110	131
65	48	65	83	103	122
70	43	57	74	91	107
75	37	50	64	78	92
80	26	35	45	55	65
85	14	18	24	29	35
90	9	12	14	17	20

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	314	343	374	405	438
15	394	456	525	597	667
20	451	533	623	718	812
25	453	536	628	725	821
30	453	536	628	725	821
35	451	534	627	724	820
40	441	520	609	703	796
45	432	509	595	685	775
50	419	491	571	656	740
55	400	465	538	615	692
60	386	447	515	586	658
65	374	431	495	561	627
70	355	405	461	520	577
75	336	379	426	476	525
80	297	327	361	397	433
85	255	271	289	308	327
90	239	248	257	266	276

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 90 minutes

Our rowing distance standards for 90 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	2,335
Community users	1,431
Data start	24 November 2021
Data cutoff	13 October 2026
Model generated	25 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 90 minutes was 21367m across all ages and genders, 21963m for men (now 3.0% slower) and 19218m for women (now 1.0% slower).

Male
Female

Level	Previous	Current	Change %
Beginner	19413m	18227m	-6.1%
Novice	20645m	19859m	-3.8%
Intermediate	21963m	21294m	-3.0%
Advanced	23354m	22512m	-3.6%
Elite	24780m	23585m	-4.8%

Level	Previous	Current	Change %
Beginner	16952m	15898m	-6.2%
Novice	18012m	17517m	-2.7%
Intermediate	19218m	19020m	-1.0%
Advanced	20535m	20377m	-0.8%
Elite	21906m	21567m	-1.5%

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

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90 Minute Row Distances

Rowing Standards By Age And Ability

What is a good distance for 90 minutes?

How far should I be able to row in 90 minutes?

Male 90 Minutes Rowing Distances

Average distance rowed for 90 minutes by age and ability

Female 90 Minutes Rowing Distances

Average distance rowed for 90 minutes by age and ability

What do the rowing standards mean?

Data behind the rowing distance standards for 90 minutes

Previous standards (28 Sep 2023)

More Times

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World Record

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	32	42	52	59	66
15	79	101	123	145	166
20	106	137	169	200	230
25	108	139	172	203	233
30	108	139	172	203	233
35	107	138	171	202	232
40	104	135	167	197	227
45	100	130	161	190	219
50	95	124	153	181	208
55	89	116	143	169	195
60	82	106	131	155	179
65	74	96	118	140	162
70	66	85	105	124	143
75	58	74	91	108	125
80	50	64	79	93	108
85	40	52	63	75	87
90	21	28	34	41	47

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	39	48	57	67
15	54	72	92	113	134
20	71	95	121	149	176
25	71	96	122	150	178
30	71	96	122	150	178
35	71	95	122	150	178
40	68	91	117	144	171
45	65	88	113	139	165
50	61	82	106	130	155
55	56	75	96	119	141
60	52	70	89	110	131
65	48	65	83	103	122
70	43	57	74	91	107
75	37	50	64	78	92
80	26	35	45	55	65
85	14	18	24	29	35
90	9	12	14	17	20

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	314	343	374	405	438
15	394	456	525	597	667
20	451	533	623	718	812
25	453	536	628	725	821
30	453	536	628	725	821
35	451	534	627	724	820
40	441	520	609	703	796
45	432	509	595	685	775
50	419	491	571	656	740
55	400	465	538	615	692
60	386	447	515	586	658
65	374	431	495	561	627
70	355	405	461	520	577
75	336	379	426	476	525
80	297	327	361	397	433
85	255	271	289	308	327
90	239	248	257	266	276

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	32	42	52	59	66
15	79	101	123	145	166
20	106	137	169	200	230
25	108	139	172	203	233
30	108	139	172	203	233
35	107	138	171	202	232
40	104	135	167	197	227
45	100	130	161	190	219
50	95	124	153	181	208
55	89	116	143	169	195
60	82	106	131	155	179
65	74	96	118	140	162
70	66	85	105	124	143
75	58	74	91	108	125
80	50	64	79	93	108
85	40	52	63	75	87
90	21	28	34	41	47

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	39	48	57	67
15	54	72	92	113	134
20	71	95	121	149	176
25	71	96	122	150	178
30	71	96	122	150	178
35	71	95	122	150	178
40	68	91	117	144	171
45	65	88	113	139	165
50	61	82	106	130	155
55	56	75	96	119	141
60	52	70	89	110	131
65	48	65	83	103	122
70	43	57	74	91	107
75	37	50	64	78	92
80	26	35	45	55	65
85	14	18	24	29	35
90	9	12	14	17	20

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	314	343	374	405	438
15	394	456	525	597	667
20	451	533	623	718	812
25	453	536	628	725	821
30	453	536	628	725	821
35	451	534	627	724	820
40	441	520	609	703	796
45	432	509	595	685	775
50	419	491	571	656	740
55	400	465	538	615	692
60	386	447	515	586	658
65	374	431	495	561	627
70	355	405	461	520	577
75	336	379	426	476	525
80	297	327	361	397	433
85	255	271	289	308	327
90	239	248	257	266	276

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	32	42	52	59	66
15	79	101	123	145	166
20	106	137	169	200	230
25	108	139	172	203	233
30	108	139	172	203	233
35	107	138	171	202	232
40	104	135	167	197	227
45	100	130	161	190	219
50	95	124	153	181	208
55	89	116	143	169	195
60	82	106	131	155	179
65	74	96	118	140	162
70	66	85	105	124	143
75	58	74	91	108	125
80	50	64	79	93	108
85	40	52	63	75	87
90	21	28	34	41	47

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	39	48	57	67
15	54	72	92	113	134
20	71	95	121	149	176
25	71	96	122	150	178
30	71	96	122	150	178
35	71	95	122	150	178
40	68	91	117	144	171
45	65	88	113	139	165
50	61	82	106	130	155
55	56	75	96	119	141
60	52	70	89	110	131
65	48	65	83	103	122
70	43	57	74	91	107
75	37	50	64	78	92
80	26	35	45	55	65
85	14	18	24	29	35
90	9	12	14	17	20

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	314	343	374	405	438
15	394	456	525	597	667
20	451	533	623	718	812
25	453	536	628	725	821
30	453	536	628	725	821
35	451	534	627	724	820
40	441	520	609	703	796
45	432	509	595	685	775
50	419	491	571	656	740
55	400	465	538	615	692
60	386	447	515	586	658
65	374	431	495	561	627
70	355	405	461	520	577
75	336	379	426	476	525
80	297	327	361	397	433
85	255	271	289	308	327
90	239	248	257	266	276