Rowing is a great form of cardio exercise. Not only does it work your arms, legs, and core, but it also gets your heart rate up and can help improve your stamina. But how long does it take to row 250 meters?
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Average Time to Row 250m
It takes the average person between 55 seconds and 77 seconds to row 250 meters. On average a male can row 250m in 55 seconds and a female in 65 seconds. However, it depends on a few different factors, including your rowing experience, your level of fitness, and the intensity at which you row.
The world record 250m row time is 35 seconds for a male and 42 seconds for a female. Most advance rower can reach 250m in 45 seconds.
If you’re a beginner rower, or if you’re not particularly fit, you can expect to be on the longer end of that spectrum. It’s important to start slow and build up your endurance before you try to row too fast. You don’t want to burn yourself out or put too much strain on your muscles all at once.
What Is The Average 250 Meter Rowing Time For Males?
For males, the average 250m rowing time between 55 seconds and 67 seconds. The fastest rowing time for men is 35 seconds and the elite rower can have a time of 40 seconds or less. However, it depends on your fitness level, age, weight and experience level.
Here’s a look at the different 250m row times based on male age and rowing abilities:
| Age | Average Time to Row 250m Male |
| 15 -20 | 01:07.0 |
| 20-25 | 00:56.2 |
| 25-30 | 00:55.4 |
| 30-35 | 00:55.5 |
| 35-40 | 00:56.2 |
| 40-45 | 00:57.6 |
| 45-50 | 00:58.8 |
| 50-55 | 00:59.1 |
| 55-60 | 01:00.0 |
| 60-65 | 01:03.4 |
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What Is The Average 250m Rowing Time For Females?
The average 250m row time for females is between 62 seconds and 78 seconds, with 42 seconds being the fastest time recorded. Most elite female rower can achieve a 250m row time in 50 seconds. It depends on your fitness level, weight, age and skill on the rower.
Here are the different 250 meter rowing time averages based on female age and ability.
| Age | Average Time to Row 250m Female |
| 15 -20 | 01:18.0 |
| 20-25 | 01:02.0 |
| 25-30 | 01:02.5 |
| 30-35 | 01:04.0 |
| 35-40 | 01:05.0 |
| 40-45 | 01:06.0 |
| 45-50 | 01:08.0 |
| 50-55 | 01:68.3 |
| 55-60 | 01:11.0 |
| 60-65 | 01:17.0 |
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.
How Many Calories Do You Burn Rowing 250m
The average person burns between 10 and 20 calories per minute when rowing. So, if you row for 10 minutes, you can expect to burn between 100 and 200 calories. If you row for 30 minutes, you can expect to burn between 300 and 600 calories.
However, the number of you calories burn will significantly increase if you use HIIT or interval training. You could expect to double the number of calories when you use high intensity over steady state rowing.
Whats a Good Time for a 250m row?
A good time for a 250m row depends on your level of fitness and experience. If you’re a beginner, you can expect to take between 55 seconds and 77 seconds. If you’re more experienced or fit, you can row 250m in 45 seconds. The world record 250m row time is 35 seconds for a male and 42 seconds for a female.
Is 250m Good for Interval Training?
Yes, 250m is a great distance for interval training. Interval training is when you alternate between periods of high-intensity effort and low-intensity or rest.
For example, you could row 250m as fast as you can, then rest for one minute, and repeat. The number of rounds you complete depends on your fitness goals but a good workout is between 5 and 10 rounds of 250m on 1/2 minutes rest. In total the workout should take you between 20-25 minutes.
Rowing 250m is a great way to get your heart rate up and improve your stamina. It’s also a great workout for your arms, legs, and core. So whether you’re looking to burn calories or get fit, rowing 250m is a great option.
250m HIIT (High-Intensity’s Interval Training)
Interval training is when you alternate between periods of high-intensity effort and low-intensity. Its similar to interval but you don’t rest after each 250m set. Instead you row 250m flat out then row 250m at a gentle pace. Repeat this 4 – 6 times depending on your goal. In total it should take you 16 – 24 minutes.
When doing HIIT its important to make sure you warm up and cool down properly. Start with 5 – 10 minutes of light rowing then do some stretching. After your workout, row at a gentle pace for 5 – 10 minutes then stretch again.
Other Helpful Rowing Distances
Average Time to Row 250m Summary
So, how long does it take to row 250 meters? The answer is anywhere from 55 seconds to 77 seconds. However, it depends on a few different factors, including your rowing experience, your level of fitness, and the intensity at which you row.
If you’re a beginner rower, or if you’re not particularly fit, you can expect to be on the longer end of that spectrum. It’s important to start slow and build up your endurance before you try to row too fast. You don’t want to burn yourself out or put too much strain on your muscles all at once.
The average person burns between 10 and 20 calories per minute when rowing. So, if you row for 10 minutes, you can expect to burn between 100 and 200 calories. If you row for 30 minutes, you can expect to burn between 300 and 600 calories.
