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What is a good 500m row time? A good 500m time is 01:40.5. This is the average 500m time across all ages and genders. The fastest 500m time is 01:10.5.

Increase intensity each 1K. Record your time. day 2 Intervals: 15 times X 1min work with 1 min rest day 3 Intervals: 5 times 1000meters with 2 min rest day 4 (optional) 30 minute continuous row at moderate conversational intensity taking a “power 20” (20 full pressure strokes) every 5 minutes.

Myth: The higher the stroke rate, the better the workout. To focus on this power, think of rowing with a ratio of 1 beat for every 2 beats you travel up the slide. A good target stroke rate (measured as “strokes per minute” or spm) for most workouts will be in the range of 24–30 spm.

Stroke rate is the number of strokes you take per minute, or spm (Strokes Per Minute). The PM displays this number in the upper right corner on every workout display. For rowing, a stroke rate between 24 and 30 strokes per minute is typical for most workouts.

Set a distance of 1000 meters up to 4000 meters (0.5 mile up to 2.5 miles). Time range is anywhere between 5 minutes up to 25 minutes. Stroke rates are usually around 22-24 strokes per minute (spm).

The average time to row 5000 meters is between 20 and 31 minutes for a beginner rower. If you're fairly fit and can hold your form and stick to an efficient pace, you should be able to row it in closer to 20 minutes. On the other hand, if you're a total novice to rowing 31 minutes and beyond is more appropriate.

The average time to row 5000 meters is between 20 and 31 minutes for a beginner rower. If you're fairly fit and can hold your form and stick to an efficient pace, you should be able to row it in closer to 20 minutes.