If you’re looking to enhance your rowing performance then calculating and monitoring your pace is essential to achieving your goals. Working out your rowing pace manually can be tedious, so a rowing pace calculator is an invaluable tool. Let’s look at how using a rowing machine distance calculator can help you measure your rowing pace effortlessly, and the additional features it offers to help you set realistic goals and track your progress.
How to Calculate Rowing Pace
Calculating rowing pace is essential to tracking your performance and achieving your goals. The standard metric used to detail rowing pace is split 500/m, which is the time it takes you to row 500m.
Pace is calculated by dividing the time it takes you to row a certain distance and dividing that by the distance itself. Then you’ll multiply that by 500 to get your split 500/m pace.
The equation looks like this:
For example, if it takes you 4 minutes to row 1000m, you divide 4 by 1000, then multiply by 500. So your pace (or split rate) would be 2 minutes.Luckily, there is no need to do these calculations manually when you have access to a rowing pace calculator. Not only can a rowing pace calculator instantly calculate your pace, but you can use this information to determine more in depth insights that can help you measure your performance.
Using your split 500/m pace you can benchmark yourself against other rowers to work out your percentage ranking in the population, and where your current rowing level falls. With clear instructions and input fields, the rowing pace calculator is easy to use and navigate, generating quick insights that you can use to work out tons of valuable data about your rowing performance using only your rowing distance and time.
What is a Good Rowing Pace?
The ideal rowing pace varies depending on your skill level, age, weight, and gender. Men, on average, have more upper body strength and longer legs than females, meaning they have a longer stroke and pull, and can row fast and strong especially on short bursts. But females have lower body power that provides endurance when rowing longer distances at a lower intensity.
Generally, a good pace for a beginner is around 02:00-03:00 minutes per 500 meters, while an advanced rower can maintain a pace of 01:40-02:00 minutes per 500 meters.
On the other hand, elite rowers can get as low as 01:30 minutes per 500 meters. Keep in mind that the longer the distance rowed, the higher your pace will be as you’ll start to lose stamina the longer you row. It's essential to set realistic goals and gradually work your way up to a faster pace. Consistency and proper technique are key to improving your performance.
For reference, here are some benchmark rowing times for average to world-record (WR) rowers:
500m Rowing Times
| Group | Average Split/500m | Average Final Time | WR Split/500m | WR Final Time |
|---|---|---|---|---|
| Women | 0:02:29 | 0:02:29 | 0:01:24 | 0:01:24 |
| Men | 0:01:53 | 0:01:53 | 0:01:10 | 0:01:10 |
❯❯ Data averaged over ages 20 - 50. Advanced rowers can finish the 500m row in 01:30.
1,000m Rowing Times
| Group | Average Split/500m | Average Final Time | WR Split/500m | WR Final Time |
|---|---|---|---|---|
| Women | 00:02:18 | 00:04:37 | 00:01:33 | 00:03:06 |
| Men | 00:01:51 | 00:03:43 | 00:01:19 | 00:02:39 |
❯❯ Data averaged over ages 20 - 50. Advanced rowers can finish the 1,000m row in 03:10.
2,000m Rowing Times
| Group | Average Split/500m | Average Final Time | WR Split/500m | WR Final Time |
|---|---|---|---|---|
| Women | 00:02:11 | 00:08:44 | 00:01:35 | 00:06:21 |
| Men | 00:01:47 | 00:07:08 | 00:01:24 | 00:05:36 |
❯❯ Data averaged over ages 20 - 50. Advanced rowers can finish the 2,000m row in 07:00.
5,000m Rowing Times
| Group | Average Split/500m | Average Final Time | WR Split/500m | WR Final Time |
|---|---|---|---|---|
| Women | 00:02:46 | 00:27:43 | 00:01:41 | 00:16:54 |
| Men | 00:02:16 | 00:22:39 | 00:01:29 | 00:14:53 |
❯❯ Data averaged over ages 20 - 50. Advanced rowers can finish the 5,000m row in 18:00.
6,000m Rowing Times
| Group | Average Split/500m | Average Final Time | WR Split/500m | WR Final Time |
|---|---|---|---|---|
| Women | 00:02:31 | 00:30:18 | 00:01:41 | 00:20:17 |
| Men | 00:01:53 | 00:22:40 | 00:01:31 | 00:18:11 |
❯❯ Data averaged over ages 20 - 50. Advanced rowers can finish the 6,000m row in 19:00.
How to Improve Your Rowing Pace
By using a rowing pace calculator, you can determine where you fall on the spectrum of the average rowing pace for your age category. You can then use this data to set concrete goals and build a performance improvement plan. There are a few key areas to focus on when working to improve your rowing pace. These include:
- Technique: Proper rowing technique is essential to maximize your power output and minimize your energy expenditure. Using the correct form and technique will also help to protect you from physical injuries that can create major setbacks in your progress.
- Strength training: Building strength in your legs, core, and upper body can help you generate more power and improve your rowing efficiency.
- Cardiovascular conditioning: Rowing is a cardiovascular exercise that requires endurance and stamina. Incorporate regular cardio workouts, such as running or cycling, into your training plan to improve your overall fitness.
- Consistency: Ultimately, consistency is the most important factor in achieving your goals and improving your rowing pace. Aim to row at least three times per week and gradually increase your training volume and intensity as you progress.
Conclusion
A rowing pace calculator is a valuable tool to track your progress and improve your rowing performance. By using the calculator to set realistic goals and focusing on proper technique, strength training, cardiovascular conditioning, and consistency, you can become a more efficient and effective rower.
