Modifying the force curve should give the rower more speed for specific conditions. This varies with the environment and the dimensions and stiffness of the oar being used. A general rule of thumb is to try to achieve high peak power as soon as the blade is in the water.
To lower your rowing split, increase your strokes per minute
If you were to maintain the same amount of effort, but squeeze in more strokes per minute, your split will likely improve. Here's the catch, though: Rowing at a higher rhythm will indeed make you go faster, but it's not the only way to improve your speed.
To row with greater intensity, you need to push harder with your legs and connect the leg drive through the back and arms into the handle and spin the flywheel. Intensity requires a faster drive. To row at a low stroke rate with intensity, you need to take a little more time on the recovery.
The key to increasing your stroke rate while maintaining intensity is to apply good power at the beginning of the stroke. Bracing your mid-line and engaging your legs, as well as keeping your recovery under control. Don't rush your recovery. It's called the recovery for a reason.
A good distance for 20 minutes is 5047 m. This is the average distance for 20 minutes across all ages and genders.
Male 10 Minutes Rowing Distances
A good distance for a man rowing for 10 minutes is 2719 m. This is the average distance for 10 minutes across men of all ages.
The Rankings also show an average, 6221 meters. It feels good to put workout data in perspective. For beginners, it would be exceptional to row over 7000 meters in 30 minutes. It would be more expected that you'll start out closer to the 25th percentile, and move higher up, as your fitness and skills improve.
What is a good 2000m row time? A good 2000m time is 07:22.3. This is the average 2000m time across all ages and genders. The fastest 2000m time is 05:35.8.
So I would say anywhere between eight to 10 minutes would be pretty solid, and for men it might be closer to seven to nine minutes." A "good" finish time will be different for everyone, depending on age, gender, and experience.
The time we want you to finish in: 7 minutes for males and 8 minutes for females. Seven minutes or less tells us that you're not only in good shape, but that you're also willing to silence your mental demons, go all out, and keep getting better. Of course, it's OK if you can't finish in 7 minutes.
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.
The fastest time for a male 500m row is 1:10.5, and their average time is 1:33.2. For a female, the best recorded 500m row time is 1:24.5, and the average time is 1:58.0. A good (average) unisex rowing time for all ages is 1:40.5, with the fastest time at 1:10.5.
A good distance for 1 minute is 304 m. This is the average distance for 1 minute across all ages and genders. The furthest distance for 1 minute is 426 m.
Most beginner rowers will be able to achieve 1000 meters in a time between 3:50 and 4:30.
The main reason short workouts on a rowing machine are effective is that rowing is a full-body workout from the start. Rowing activates nearly twice the muscle mass as other activities like cycling. A single stroke on the rowing machine works your quads, hamstrings, glutes, core, arms, and back muscles.
Rowing machines can be used as much as 4-6 times a week, so you could incorporate a short row into your normal fitness routine for a quick burst of full-body cardio and muscle focus.
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.
Yes, it is a good exercise for weight loss as much as any exercise. You are really looking for long, slow rows. Perhaps not quite as slow as 3:00/500m.
Olympic rowing in its current form is a high-intensity boat race covering a distance of 2000 m with fastest race times ranging ~5.5-7.5 min, depending on boat class, sex, and environmental factors.
What is a good 100m row time? A good 100m time is 17.8. This is the average 100m time across all ages and genders. The fastest 100m time is 12.6.