500m Row Standards
How does your 500m row stack up? These are the beginner / novice / experienced / intermediate / advanced / elite tiers (lower is faster), by sex.
| Tier | Male | Female |
|---|---|---|
| Beginner | 2:09 | 2:27 |
| Novice | 1:57 | 2:13 |
| Experienced | 1:46 | 2:00 |
| Intermediate | 1:37 | 1:50 |
| Advanced | 1:33 | 1:47 |
| Elite | 1:30 | 1:44 |
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.
Not part of the HABS score — a Take Point Fitness benchmark standard you can score on its own in the calculator.
How to improve your 500m Row
- Short pieces reward power and turnover — train sprints and intervals.
- Drill technique and stroke rate; wasted motion costs you splits.
- Underpin it with leg strength and a solid aerobic base.
FAQ
What is a good 500m Row?
"Experienced" is the middle of Take Point Fitness's six tiers and a solid 500m 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 500m 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 500m Row?
Short pieces reward power and turnover — train sprints and intervals. Drill technique and stroke rate; wasted motion costs you splits. Underpin it with leg strength and a solid aerobic base.
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