Rowing is a fantastic exercise that can provide great health benefits, both physical and mental. It’s also a popular sport, with many people competing in it at different levels. But how long does it take to row 3000m?
On average it takes between 00:11:00 and 00:12:30 to row 3000m for most amateur rowers. For more advanced rower 3000m can take around 00:10:00 or less depending on conditioning and technique.
The following article breaks down the exact average time it takes to row 3000m by age, gender and ability.
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Average Time to Row 3000m By Age
On average it takes a beginner 00:12:01 to row 3000m depending on age and fitness levels. For a advanced rower the average 3000m rowing time is 00:11:13. A good time is to row 3000m is between 00:11:00 and 00:12:00.
However, these times can vary significantly depending on an individual’s physical fitness, rowing experience, age and skill level. Therefore, you need to estimate your average rowing time for your age and ability level.
Below is a break down of the average times to row 3000m by age and ability. I consider a beginner as a person starting out with rowing and rows less than 3 times a week. Advanced rowers are those that row regularly and row 5 times a week or more.
3000m Average Times For Males
| Age | 3000m Row Time Beginner | 3000m Row Time Advanced |
| 15 -20 | 00:12:00 | 00:11:36 |
| 20-25 | 00:11:18 | 00:10:30 |
| 25-30 | 00:11:06 | 00:10:34 |
| 30-35 | 00:11:06 | 00:10:38 |
| 35-40 | 00:11:30 | 00:10:49 |
| 40-45 | 00:11:30 | 00:10:53 |
| 45-50 | 00:11:30 | 00:11:00 |
| 50-55 | 00:11:42 | 00:11:12 |
| 55-60 | 00:12:42 | 00:11:36 |
| 60-65 | 00:13:12 | 00:11:56 |
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3000m Average Time For Females
| Age | 3000m Row Time Beginners | 3000m Row Time Advanced |
| 15 -20 | 00:15:36 | 00:14:36 |
| 20-25 | 00:14:30 | 00:13:18 |
| 25-30 | 00:14:42 | 00:13:30 |
| 30-35 | 00:14:48 | 00:13:48 |
| 35-40 | 00:15:12 | 00:14:00 |
| 40-45 | 00:15:36 | 00:14:12 |
| 45-50 | 00:16:06 | 00:14:54 |
| 50-55 | 00:17:54 | 00:15:30 |
| 55-60 | 00:19:00 | 00:16:00 |
| 60-65 | 00:21:12 | 00:17:00 |
Check out my big rowing data analytics that contains every rowing distance by age and gender in a full comparison table for beginners and intermediates. You can compare your average rowing times against every distance in your age and ability group.
Other Rowing Times You Might Find Helpful
What is a Good 3000m Row Time?
If you’re looking to improve your rowing performance, it’s important to have a benchmark for what constitutes a good 3000m row time. The average 3000m row time for men is around 12 minutes and 30 seconds, while the average time for women is around 14 minutes and 30 seconds.
However, these times can vary widely depending on factors such as age, fitness level, and experience.
If you’re looking to challenge yourself and aim for a faster time, it’s helpful to consult a pace chart like the one provided by Concept2 Indoor Rower. For example, if you want to complete a 3000m row in under 10 minutes, you’ll need to maintain a pace of around 2:00 per 500 meters.
How Many Calories Do You Burn Rowing 3000m
On average, a person can burn approximately 102 calories by rowing 3000m vigorously for 11 minutes. The number of calories burned while rowing 3000m can vary based on factors such as weight, intensity, and duration of the workout.
The following table indicates how many calories a person can burn by rowing depending on weight. This is for an average five-minute workout that ranges from moderate to vigorous intensity.
| Weight | Moderate Pace | Vigorous Pace |
| 110 | 60 | 78 |
| 120 | 66 | 84 |
| 140 | 78 | 99 |
| 150 | 84 | 105 |
| 160 | 90 | 114 |
| 170 | 96 | 120 |
| 180 | 102 | 126 |
| 190 | 108 | 135 |
| 200 | 114 | 141 |
| 220 | 123 | 156 |
| 240 | 135 | 171 |
Can You Lose Weight Rowing 3000m a Day?
Yes, if you row 3000m a day and create a calorie deficit, you will lose weight. How many pounds you lose will depend on how many calories you are consuming each day as well as how much you weigh.
But if you only row 3000m each day and don’t eat fewer calories than you consume then it will take you 33 rowing sessions to burn 1 pound of body fat. Therefore, rowing 3000m a day isn’t going to be enough exercise to reduce your body weight fast.
The daily recommended amount of exercise for an adult is at least 30 minutes of moderate-intensity aerobic activity. But, if you want to lose weight quickly, you need to be exercising for 60 minutes a day and making sure you’re not eating more calories than you burn. Therefore, maybe consider rowing 10000m instead.
How Far is 3000m Rowing?
If you’re wondering how far 3000 meters of rowing is in kilometers and miles, we’ve got you covered.
- 3000 meters is equal to approximately 1.86 miles.
- 3000 meters is equal to approximately 3 kilometers.
But what does this distance mean in terms of a workout? Well, that depends on your fitness level and goals.
For example, if you’re a beginner rower, completing a 3000 meter row could be a great accomplishment and a good workout. On the other hand, if you’re an experienced rower or athlete, you may need to row much farther than 3000 meters to get a challenging workout.
The Fastest 3000m Row Times for Men and Women
Rowing is a sport that requires strength, endurance, and technique. It’s no wonder that breaking world records in rowing is a feat that only the most dedicated athletes can achieve. Today, we’ll take a look at the fastest 3000m row times for men and women.
Men’s World Record
The current world record for the fastest 3000m row time by a man is held by Josh Dunkley-Smith from Australia. He achieved this impressive feat in 2018 with a time of 8 minutes and 18.9 seconds. This record was set during an indoor rowing race that was witnessed at a public club or by Concept2 official, making it an official world record.
Women’s World Record
The current world record for the fastest 3000m row time by a woman is held by Maddy Cope from Great Britain. She set this incredible record in 2021 with a time of 9 minutes and 24.6 seconds during an indoor rowing race that was also witnessed at a public club or by Concept2 official.
It’s worth noting that while these are the current world records, they are always subject to change as more athletes strive to break them.
Average Time to Row 3000m Summary
The average time for rowing 3000m across all ages and genders is 011:22. If you’re new to rowing, you might be wondering what a good time is for rowing 3000m then hopefully you now have a good idea of the average time to row 3000m for your age, gender and ability.
