500m Row Standards
How does your 500m row stack up? These are the pass / good / excellent / elite tiers (lower is faster), by sex.
| Tier | Male | Female |
|---|---|---|
| Pass | 1:50 | 2:05 |
| Good | 1:40 | 1:55 |
| Excellent | 1:33 | 1:47 |
| Elite | 1:25 | 1:42 |
Tiers map to roughly the 50th / 70th / 85th / top 5% of trained athletes.
Counts toward: Gym-Goer · Hybrid Athlete · CrossFit · HYROX
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?
A "Good" 500m Row sits around the 70th percentile of trained athletes — see the table above for the exact figure for your sex. "Excellent" is roughly the top 15%, and "Elite" is the top 5%.
How is the 500m Row scored?
Your result is placed on a 0–100 curve anchored at the pass / good / excellent / 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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