2k Row Standards
How does your 2k row stack up? These are the beginner / novice / experienced / intermediate / advanced / elite tiers (lower is faster), by sex.
| Tier | Male | Female |
|---|---|---|
| Beginner | 9:20 | 10:40 |
| Novice | 8:30 | 9:40 |
| Experienced | 7:40 | 8:40 |
| Intermediate | 7:00 | 8:00 |
| Advanced | 6:45 | 7:45 |
| Elite | 6:30 | 7:30 |
These are Take Point Fitness's own standards, checked against openly licensed research or public test tables where one exists. Each tier is a point on the 0–100 score (50 / 60 / 70 / 80 / 90 / 100), not a population percentile.
Counts toward the HABS score of: Gym-Goer · Hybrid Athlete · CrossFit · HYROX
How to improve your 2k Row
- Mix easy aerobic volume (zone 2) with a weekly interval session at goal pace.
- Build the aerobic base first; speed work sharpens it later.
- Consistency beats heroics — 3–5 sessions a week, mostly easy.
FAQ
What is a good 2k Row?
"Experienced" is the middle of Take Point Fitness's six tiers and a solid 2k Row for a trained athlete — see the table above for the exact figure for your sex. "Advanced" is a high standard, and "Elite" is our top tier. These are our own standards, not population percentiles.
How is the 2k Row scored?
Your result is placed on a 0–100 curve anchored at the beginner / novice / experienced / intermediate / advanced / elite tiers, adjusted for sex. A faster time scores higher.
How can I improve my 2k Row?
Mix easy aerobic volume (zone 2) with a weekly interval session at goal pace. Build the aerobic base first; speed work sharpens it later. Consistency beats heroics — 3–5 sessions a week, mostly easy.
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