Rowing 5000 meters on a rower is no easy task and can be very challenging to hold a good pace throughout the distance. I find that rowing this distance gets your arms, back and legs burning, but most importantly gets your heart rate and breathing up.
I would say that 5000m on a rower isn’t something all beginners start with because it can be difficult to pace, and you can burn out long before the end. Rowing isn’t like other forms of cardiovascular exercise because you use nearly every muscle in your body. Furthermore, most beginners are very arm dominant, which is the wrong way to row.
It would be best to row with your legs and use your arms for stability. This is one of the main reasons people get so tired when rowing, they are not using their leg muscles enough. But once you get the technique correct, you will notice massive improvements in your times.
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What is the Average Time to Row 5000m?
The average time to row 5000 meters takes between 20 minutes and 31 minutes for most beginners. An intermediate rower can row 5000m in around 18-20 minutes, and the fastest recorded 5000m is 14:53.
It depends a lot on your gender, weight, age and how much training you’ve had. Men tend to be 2-3 minutes faster than females because they are generally taller and have more upper body strength. But females have better leg strength than men, so with good technique, the balance could be equal.
Before starting a 5000m row is always best to test your 100m spilt and your 500m split time. This will enable you to understand what average pace you should be aiming for. It gets harder the longer you are rowing, so you might not maintain your 500m time for the entire 5000m.
If your goal is to row 5000m in under 20 minutes, then you’ll need to aim for a 2:40 per 500m split time. This might sound daunting, but if you focus on rowing with good technique and building up your endurance, then it’s definitely achievable.
The Average Row Times for Males
The average 5000m row time for males is around 22 minutes uptown 34 minutes depending on your age, weight and fitness levels. A male aged between 30-35 can expect time of 22 minutes 5 seconds and a male aged 45 is 22 minutes 31 seconds.
| Age | 5000m Row Time For Males |
| 90 | 00:34:34 |
| 85 | 00:32:00 |
| 80 | 00:29:26 |
| 75 | 00:27:56 |
| 70 | 00:26:26 |
| 65 | 00:25:47 |
| 60 | 00:25:07 |
| 55 | 00:24:32 |
| 50 | 00:23:56 |
| 45 | 00:23:10 |
| 40 | 00:22:31 |
| 35 | 00:22:16 |
| 30 | 00:22:05 |
| 25 | 00:22:10 |
| 20 | 00:22:31 |
| 15 | 00:24:09 |
| 10 | 00:27:30 |
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The Average Row Times for Females
The average 5000m row time for females is around 26 minutes uptown 1 hour depending on your age, weight and fitness levels. A female aged between 30-35 can expect time of 26 minutes 22 seconds and a female aged 45 is 28 minutes 42 seconds.
| Age | 5000m Row Time For Females |
| 90 | 01:00:01 |
| 85 | 00:49:01 |
| 80 | 00:36:25 |
| 75 | 00:34:35 |
| 70 | 00:32:45 |
| 65 | 00:31:15 |
| 60 | 00:30:05 |
| 55 | 00:29:26 |
| 50 | 00:28:52 |
| 45 | 00:28:42 |
| 40 | 00:28:31 |
| 35 | 00:26:43 |
| 30 | 00:26:22 |
| 25 | 00:26:12 |
| 20 | 00:26:46 |
| 15 | 00:28:49 |
| 10 | 00:31:09 |
If you are attempting a fast 5000m on a rowing machine, I would pick level 8 because it simulates water resistance the best. You can change the level up and down on a Concept2 rowing machine by turning the knob at the front of the monitor. If you select level 10, you will have to use more arm and upper body power, so you will fatigue faster.
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 Helpful Rowing Distances
How Many Calories Will You Burn Rowing 5000 Meters?
Average amount of calories you will burn rowing 5000m is between 200 – 900 calories depending on your age, intensity level and gender. A male that weights 200lbs and rows 5000m at a vigorous pace will burn approximately 546 calories. A female that weights 170lbs and rows at a moderate pace will burn 338 calories.
Your body weight and gender will be the two main factors that will affect how many calories you can burn rowing 5000 meters. For instance, someone who weighs 100 lbs will burn less calories than someone who weighs 200 pounds. Also, women tend to burn calories slower than men.
The table below is the average calorie count burned in a 5000-meter rowing session. It for both men and women for 23 minutes for the typical workout length. Also, you can see the difference in how many calories melt away depending on how vigorous the rowing session is.
However, just because you can burn more calories with more intense exercise doesn’t mean you’ll burn all that off in one session if you’re overweight. You must take things slow and easy if you’re just starting to get on a regular exercise routine.
| Weight (lbs) | Moderate | Vigorous | Intense |
| 100 | 159 | 168 | 273 |
| 125 | 199 | 242 | 341 |
| 150 | 239 | 290 | 409 |
| 175 | 279 | 338 | 478 |
| 200 | 318 | 387 | 546 |
| 225 | 358 | 435 | 614 |
| 250 | 398 | 483 | 682 |
| 275 | 438 | 532 | 750 |
| 300 | 478 | 584 | 818 |
| 325 | 516 | 636 | 850 |
| 350 | 550 | 688 | 882 |
| 375 | 595 | 740 | 914 |
| 380 | 637 | 792 | 946 |
| 400 | 679 | 844 | 978 |
Can You Lose Weight and Burn Belly Fat Rowing 5000m
To lose 1 pound of fat, you need to burn around 3500 calories. So if you row 5000m 3 times per week, you could expect to lose about 1 pound of fat per week. Of course, this depends on your diet and how much weight you need to lose.
If you’re looking to lose weight and burn belly fat, then rowing 5000m is excellent training. Rowing is a very efficient way to burn calories and will help you lose weight all over your body, including your stomach, thighs and bum.
If you want to lose weight faster, then you could row 5000m every day. However, this might be too much for some people and can lead to overtraining. If you are new to exercise, then I would recommend starting with 3 – 4 times per week and gradually increase as you get fitter.
Rowing 5000m is an ideal workout for burning calories and losing weight. It’s also a great way to build up your endurance and cardiovascular fitness. So if you’re looking to challenge yourself, then rowing 5000m is a great goal to aim for.
Should You Row 5000 Meters Every Day?
Daily exercise is critical for our health and wellbeing, but that doesn’t mean you should row 5000 meters every day. In fact, if you’re new to rowing, then I would recommend starting with 3-4 times per week and gradually increasing as you get fitter and lose weight.
Rowing 5000m is the same distance as running 5km which means you could combine running and rowing to vary your workout routine and change the muscle groups. If you are new to rowing or having exercised regularly for a while than I would say rowing 5000m every day is a bad idea. Consider different distance like 2000m or 1000m and combine it with cycling, running or other forms of exercise.
Rowing short distances can be great for warm ups and it helps you improve your form. Whatever method you choose make sure to listen to your body and take adequate rest to prevent overtraining, burnout and injury.
Average Time to Row 5000m Summary
If you’re a beginner looking to row 5000 meters indoors, the average time it takes is between 20 and 31 minutes. However, with consistent practice and training, an intermediate rower can complete the same distance in around 18-20 minutes. It’s important to pace yourself and gradually increase your speed as you build endurance and strength.