Rowing 500 meters is a perfect distance to get started when you first begin. It’s a great distance for a warm-up for exercise or a max effort, going 100% all-out to find out how hard you can push. Making comparisons against people of similar age, gender, and abilities can be motivating, especially when you’re just starting out.
Rowing is one of the best types of exercise because it uses nearly every muscle in your body. It is also a superb cardio workout and can help tone and build muscles in your arms, legs, and core all at the same time. 500 meters is considered a sprint distance in rowing, so it is essential to be as fast and efficient as possible.
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Average 500 Meter Rowing Time
The average time to row 500 meters is between 1 minute 40 seconds and 2 minutes 20 seconds for most beginner/intermediate rowers. 500 meters will take around 1 minute 30 seconds for more advanced rowers, and the world record for 500 meters is 1 minute 10 seconds.
This is the average time when you look at all ages, genders, and experience levels. You have a pretty good rowing time if you can row 500 meters in 1:40.5 or faster. Although 1:40.5 is the average time to row 500 meters, the quickest time is 1:10.5.
The average time varies depending on your skill level, but a general rule of thumb is that the average person can row 500 meters in about 2 minutes. If you are just starting out, it may take you a bit longer, and if you are an experienced rower, you may be able to do it in less time.
What Is The Average 500 Meter Rowing Time For Males?
You can better understand how long it takes to row 500 meters by looking at the different averages based on gender. For males, the average 500 meter rowing time is 1 minute 33 seconds. The fastest rowing time for men is 1:10.5.
Here’s a look at the different 500 meter row times based on male age and rowing abilities:
| Age | Average time 500 meters (Men) |
| 10 | 02:21.0 |
| 15 | 02:00.7 |
| 20 | 01:53.9 |
| 25 | 01:51.9 |
| 30 | 01:50.4 |
| 35 | 01:51.2 |
| 40 | 01:55.4 |
| 45 | 01:55.4 |
| 50 | 01:55.4 |
| 55 | 01:57.5 |
| 60 | 02:07.9 |
| 65 | 02:12.8 |
| 70 | 02:17.6 |
| 75 | 02:24.3 |
| 80 | 02:31.1 |
| 85 | 02:45.7 |
| 90 | 03:00.4 |
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What Is The Average 500 Meter Rowing Time For Females?
The average 500 meter row time for females is 1 minute 58 seconds, with 1:24.5 being the fastest time recorded. Here are the different 500 meter rowing time averages based on female age and ability.
| Age | Average time 500 meters (Women) |
| 10 | 02:50.1 |
| 15 | 02:36.1 |
| 20 | 02:25.8 |
| 25 | 02:25.2 |
| 30 | 02:27.7 |
| 35 | 02:28.6 |
| 40 | 02:26.2 |
| 45 | 02:32.2 |
| 50 | 02:36.3 |
| 55 | 02:41.2 |
| 60 | 02:49.1 |
| 65 | 02:59.6 |
| 70 | 03:10.2 |
| 75 | 03:19.5 |
| 80 | 03:28.8 |
| 85 | 04:04.6 |
| 90 | 04:40.3 |
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.
Generally, men are faster at rowing than females because they have more upper body strength. They tended to be taller than females, giving them an advantage because their legs create a longer stroke and pull. Also, their muscles are built for more explosive power.
Females, on the other hand, have more power in their lower body which gives them an advantage when rowing at a lower intensity for a longer duration of time. In addition, females have a higher fat-to-muscle ratio than men, which means they can better utilise fat as fuel during exercise.
That being said,500m is not a long-distance race, so even though men are faster, if female practices and trains just as hard, she can get just as good at rowing as a male. Other things affect how fast someone can row 500 meters, such as the person’s weight. The lighter you are, the quicker you can row because there is less weight for your muscles to move.
If you want to get better at rowing and decrease the time it takes to row 500 meters, try following a training plan or program that includes both cardio and strength training. Cardio will help improve your endurance and stamina, while strength training will help build the muscles you need to row more efficiently. Practising regularly and staying consistent with your training will help you see the best results.
Other Helpful Rowing Distances
- Average Time to Row 100m
- Average Time to Row 1000m
- Average Time to Row 1500m
- Average Time to Row 2000m
- Average Time to Row 5000m
Can You Row 500 Meters Every Day?
Whether you are rowing on the water or using a rowing machine, it is completely safe to row 500 meters a day. 500 meters is not a great distance, which means you can get an excellent anaerobic workout without pushing yourself to the limit.
In fact, it is safe to row more than 500 meters a day. Most experts recommend rowing based on time, not distance. For example, begin rowing for intervals of 5 to 20 minutes. As you become more experienced, you can row for 45 minutes to 90 minutes. How far you row during this time ultimately depends on your skills and shape.
Rowing is an incredible form of exercise, but there is always the risk of injury as with any type of exercise. To help prevent injuries, it is important to warm up before you row and to cool down afterwards if you are going to row every day.
Warming up helps prepare your body for exercise by gradually increasing your heart rate and blood flow. Cooling down helps your body recover by gradually decreasing your heart rate and blood flow. If you have any pre-existing medical conditions or injuries, be sure to consult with your doctor before starting a rowing routine.
How Many Calories Can I Burn From 500 Meters of Rowing?
500 meters of rowing will burn every little calories because it’s a very short and intense distance. On average, you will burn around 30 calories rowing 500 meters flat out.
Rowing is one of the best ways to get in shape and lose weight. It’s important to monitor how many calories you are burning and eating so that you can create a calorie deficit and reach your goal weight. A calorie deficit is simply whenever you burn more calories than you consume.
Many factors impact how many calories you can burn from rowing. How long you row, your body weight, and the intensity of the workout will all impact how much you burn. Here’s a look at the average number of calories burned based on the intensity of the workout and your current weight:
| Weight | Light (15 min/1 hr) | Moderate (15 min/1 hr) | Vigorous (15 min/1 hr) |
| 135 lb | 53/214 | 107/427 | 130/519 |
| 145 lb | 58/231 | 116/462 | 140/561 |
| 155 lb | 61/245 | 122/490 | 149/595 |
| 165 lb | 66/263 | 131/525 | 159/638 |
| 175 lb | 70/280 | 140/560 | 170/680 |
| 185 lb | 74/294 | 147/588 | 179/714 |
| 195 lb | 78/312 | 156/623 | 189/757 |
| 205 lb | 81/326 | 163/651 | 198/791 |
| 215 lb | 86/343 | 172/686 | 208/833 |
| 225 lb | 89/357 | 179/714 | 217/867 |
Calorie Burned Formula
Another way to accurately estimate how many calories you burn per workout is to use a simple formula. The formula differs based on whether you are a male or female. Here is the formula for each:
Males: [(Your Age x 0.2017) – (Your Weight x 0.09036) + (Exercise Heart Rate x 0.6309) – 55.0969] x Time You Exercised / 4.184.
Females: [(Your Age x 0.074) – (Your Weight x 0.05741) + (Exercise Heart Rate x 0.4472) – 20.4022] x Time You Exercised / 4.184.
Final Thoughts on The Average Time to Row 500m
Once again, the average 500 meter rowing time is 1:40.5. You get a more accurate picture of the average if you consider gender, age, and experience level of the rower. For example, the average male time is 1:33.2, whereas the average time for females is 1:58.0.
If you are just getting started with rowing, aim for the average time or faster. However, don’t beat yourself up if you’re slower since you’re just getting started. Build up your tolerance and begin improving.
You can track your workout to figure out how many calories you’re burning as well. That way, your rowing can aid your weight loss and health journey too. Good luck!
