There are several common rowing distances, but the 2k row is one of the most popular indoor rowing machine competition races and distances for CrossFit workouts and competitions.
Even if you are not a CrossFit athlete or interested in competing in masters indoor rowing championships, training to improve your 2000m row time can be a great fitness goal to structure rowing workouts and rowing training plans.
But, what is a good 2K row time? What is the average 2K row time for men? What is a good 2K row time for women? What is the average 2K row time for masters and senior athletes?
In this guide to 2000m row times, we will discuss the average 2K row times and good 2k row times by age, sex, and training level.
Let’s jump in!
What Is a Good 2k Row Time?
There are various sites that can provide information about a good 2k row time for CrossFit, competitive rowers, masters rowers, etc.
Any of these sites will have slightly different 2k row average times, depending on where the data is sourced from and the level, age, sex, body weight, etc. of the rowers.
A good 2k row for CrossFit1CrossFit and the 2K Row. (n.d.). Www.okiecrossfit.com. Retrieved November 13, 2023, from https://www.okiecrossfit.com/blog/crossfit-and-the-2k-row#:~:text=Anything%20around%206:00%20for is under 7 minutes for a male and under 8 minutes for a female.
According to Rowing Level,22000m Times By Age And Ability – Rowing Level. (n.d.). Rowinglevel.com. https://rowinglevel.com/rowing-times/2000m-times a good 2k row time is 07:22.3. This is the average 2000m row time across all ages and sexes.
The men’s 2000m rowing world record3 World Rowing – How to get an Indoor Rowing Record. (n.d.). World Rowing. Retrieved November 13, 2023, from https://worldrowing.com/2023/02/22/how-to-get-an-indoorrowing-record/ is 05:35.8, and the women’s 2000m rowing world record is 6:21.1.
What Is a Good 2k Row Time for Men By Age?
The table below shows the average 2k row time for males by age and level with the 500m split provided:
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR | ||||||
| Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | |
| 10 | 10:05.1 | 02:31.3 | 09:26.0 | 02:21.5 | 08:47.6 | 02:11.9 | 08:11.9 | 02:03.0 | 07:40.1 | 01:55.0 | 06:57.8 | 01:44.4 |
| 15 | 08:48.6 | 02:12.1 | 08:14.4 | 02:03.6 | 07:40.9 | 01:55.2 | 07:09.7 | 01:47.4 | 06:41.9 | 01:40.5 | 06:05.0 | 01:31.2 |
| 20 | 08:17.6 | 02:04.4 | 07:45.4 | 01:56.3 | 07:13.9 | 01:48.5 | 06:44.5 | 01:41.1 | 06:18.3 | 01:34.6 | 05:43.6 | 01:25.9 |
| 25 | 08:10.6 | 02:02.6 | 07:38.8 | 01:54.7 | 07:07.8 | 01:46.9 | 06:38.8 | 01:39.7 | 06:13.0 | 01:33.3 | 05:38.7 | 01:24.7 |
| 30 | 08:06.9 | 02:01.7 | 07:35.4 | 01:53.9 | 07:04.6 | 01:46.1 | 06:35.9 | 01:39.0 | 06:10.2 | 01:32.6 | 05:36.2 | 01:24.1 |
| 35 | 08:13.6 | 02:03.4 | 07:41.6 | 01:55.4 | 07:10.4 | 01:47.6 | 06:41.3 | 01:40.3 | 06:15.3 | 01:33.8 | 05:40.8 | 01:25.2 |
| 40 | 08:23.7 | 02:05.9 | 07:51.1 | 01:57.8 | 07:19.2 | 01:49.8 | 06:49.5 | 01:42.4 | 06:23.0 | 01:35.8 | 05:47.8 | 01:27.0 |
| 45 | 08:33.8 | 02:08.4 | 08:00.5 | 02:00.1 | 07:28.0 | 01:52.0 | 06:57.7 | 01:44.4 | 06:30.7 | 01:37.7 | 05:54.8 | 01:28.7 |
| 50 | 08:43.9 | 02:11.0 | 08:10.0 | 02:02.5 | 07:36.8 | 01:54.2 | 07:05.9 | 01:46.5 | 06:38.3 | 01:39.6 | 06:01.7 | 01:30.4 |
| 55 | 08:59.6 | 02:14.9 | 08:24.7 | 02:06.2 | 07:50.6 | 01:57.6 | 07:18.7 | 01:49.7 | 06:50.3 | 01:42.6 | 06:12.6 | 01:33.1 |
| 60 | 09:11.4 | 02:17.8 | 08:35.7 | 02:08.9 | 08:00.8 | 02:00.2 | 07:28.2 | 01:52.1 | 06:59.2 | 01:44.8 | 06:20.7 | 01:35.2 |
| 65 | 09:29.9 | 02:22.5 | 08:53.0 | 02:13.3 | 08:17.0 | 02:04.2 | 07:43.3 | 01:55.8 | 07:13.3 | 01:48.3 | 06:33.5 | 01:38.4 |
| 70 | 09:56.8 | 02:29.2 | 09:18.2 | 02:19.6 | 08:40.4 | 02:10.1 | 08:05.2 | 02:01.3 | 07:33.8 | 01:53.5 | 06:52.1 | 01:43.0 |
| 75 | 10:15.9 | 02:34.0 | 09:36.1 | 02:24.0 | 08:57.1 | 02:14.3 | 08:20.7 | 02:05.2 | 07:48.3 | 01:57.1 | 07:05.3 | 01:46.3 |
| 80 | 10:46.8 | 02:41.7 | 10:05.0 | 02:31.2 | 09:24.0 | 02:21.0 | 08:45.8 | 02:11.5 | 08:11.8 | 02:03.0 | 07:26.6 | 01:51.7 |
| 85 | 11:26.8 | 02:51.7 | 10:42.4 | 02:40.6 | 09:58.9 | 02:29.7 | 09:18.3 | 02:19.6 | 08:42.2 | 02:10.6 | 07:54.2 | 01:58.6 |
| 90 | 12:36.6 | 03:09.1 | 11:47.6 | 02:56.9 | 10:59.7 | 02:44.9 | 10:15.1 | 02:33.8 | 09:35.3 | 02:23.8 | 08:42.4 | 02:10.6 |
What Is a Good 2k Row Time for Women By Age?
The table below shows the average 2k row time for females by age and level with the 500m split provided:
| Age | Beginner | Novice | Intermediate | Advanced | Elite | WR | ||||||
| Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | Average 2k Row Time | 500m Split | |
| 10 | 11:50.5 | 02:57.6 | 10:49.0 | 02:42.2 | 09:50.2 | 02:27.6 | 08:56.8 | 02:14.2 | 08:10.4 | 02:02.6 | 07:25.2 | 01:51.3 |
| 15 | 11:04.0 | 02:46.0 | 10:06.6 | 02:31.6 | 09:11.7 | 02:17.9 | 08:21.7 | 02:05.4 | 07:38.3 | 01:54.6 | 06:56.1 | 01:44.0 |
| 20 | 10:16.3 | 02:34.1 | 09:22.9 | 02:20.7 | 08:32.0 | 02:08.0 | 07:45.6 | 01:56.4 | 07:05.3 | 01:46.3 | 06:26.2 | 01:36.5 |
| 25 | 10:08.2 | 02:32.0 | 09:15.5 | 02:18.9 | 08:25.3 | 02:06.3 | 07:39.5 | 01:54.9 | 06:59.7 | 01:44.9 | 06:21.1 | 01:35.3 |
| 30 | 10:14.2 | 02:33.5 | 09:21.0 | 02:20.3 | 08:30.2 | 02:07.6 | 07:44.0 | 01:56.0 | 07:03.9 | 01:46.0 | 06:24.8 | 01:36.2 |
| 35 | 10:31.4 | 02:37.8 | 09:36.7 | 02:24.2 | 08:44.5 | 02:11.1 | 07:57.1 | 01:59.3 | 07:15.8 | 01:48.9 | 06:35.6 | 01:38.9 |
| 40 | 10:51.4 | 02:42.9 | 09:55.0 | 02:28.8 | 09:01.2 | 02:15.3 | 08:12.2 | 02:03.1 | 07:29.6 | 01:52.4 | 06:48.2 | 01:42.0 |
| 45 | 10:58.5 | 02:44.6 | 10:01.5 | 02:30.4 | 09:07.1 | 02:16.8 | 08:17.6 | 02:04.4 | 07:34.5 | 01:53.6 | 06:52.7 | 01:43.2 |
| 50 | 11:05.6 | 02:46.4 | 10:08.0 | 02:32.0 | 09:13.0 | 02:18.2 | 08:22.9 | 02:05.7 | 07:39.4 | 01:54.9 | 06:57.1 | 01:44.3 |
| 55 | 11:26.4 | 02:51.6 | 10:27.0 | 02:36.7 | 09:30.2 | 02:22.6 | 08:38.6 | 02:09.7 | 07:53.7 | 01:58.4 | 07:10.1 | 01:47.5 |
| 60 | 11:50.2 | 02:57.6 | 10:48.7 | 02:42.2 | 09:50.0 | 02:27.5 | 08:56.6 | 02:14.2 | 08:10.2 | 02:02.5 | 07:25.0 | 01:51.3 |
| 65 | 12:14.9 | 03:03.7 | 11:11.3 | 02:47.8 | 10:10.5 | 02:32.6 | 09:15.3 | 02:18.8 | 08:27.2 | 02:06.8 | 07:40.5 | 01:55.1 |
| 70 | 12:47.3 | 03:11.8 | 11:40.9 | 02:55.2 | 10:37.4 | 02:39.4 | 09:39.7 | 02:24.9 | 08:49.6 | 02:12.4 | 08:00.8 | 02:00.2 |
| 75 | 13:10.8 | 03:17.7 | 12:02.3 | 03:00.6 | 10:56.9 | 02:44.2 | 09:57.5 | 02:29.4 | 09:05.8 | 02:16.4 | 08:15.5 | 02:03.9 |
| 80 | 14:01.8 | 03:30.5 | 12:48.9 | 03:12.2 | 11:39.4 | 02:54.8 | 10:36.1 | 02:39.0 | 09:41.0 | 02:25.2 | 08:47.5 | 02:11.9 |
| 85 | 15:16.6 | 03:49.1 | 13:57.2 | 03:29.3 | 12:41.4 | 03:10.4 | 11:32.5 | 02:53.1 | 10:32.6 | 02:38.1 | 09:34.3 | 02:23.6 |
| 90 | 17:48.7 | 04:27.2 | 16:16.2 | 04:04.0 | 14:47.8 | 03:42.0 | 13:27.5 | 03:21.9 | 12:17.6 | 03:04.4 | 11:09.7 | 02:47.4 |
Rowing Level describes the rowing abilities listed in the charts above as follows:
Beginner: Beginner rowers are those who have been rowing for about one month but less than six months. The average 2k row time for beginners is better than 5% of rowers of the same age.
Novice: Novice rowers are those who have been rowing for at least six months but less than two years. The average 2k row time for novice rowers is better than 20% of rowers of the same age.
Intermediate: Intermediate rowers have at least two years of experience in the sport but less than five years. The average 2k row time in the intermediate column is the average 2k row time for all rowers of that age, so it is the 50th percentile.
Therefore, it can be said that any 2k row time that is faster than the average 2k row time found in the intermediate column for your age can be considered a good 2k row time for your age.
Basically, it means that you can row 2000m faster than the average rower of your age.
Advanced: Advanced rowers have at least five years of experience in the sport and are faster than 80% of rowers of the same age.
Elite: Elite rowers have been rowing competitively for at least five years and these times are faster than 95% of age-matched peers.
If you are looking to improve your 2k row time for CrossFit or fitness in general, check out our guide to HIIT rowing workouts here.
