Rowing Erg Benchmarks: What's a Good 2K Time?
Whether you just finished your first 2K test or you're chasing a PR after years of training, the question is always the same: how does my time compare?
Here's a breakdown of erg benchmarks across distances, ages, and experience levels so you can set realistic goals and track your progress.
How These Levels Are Defined
The benchmarks below come from RowingLevel.com, which aggregates data from hundreds of thousands of Concept2 logbook entries. The levels roughly correspond to:
- Beginner — First few months of rowing, still learning technique
- Novice — ~6-12 months of consistent training, faster than ~20% of rowers
- Intermediate — ~2+ years of regular training, faster than ~50% of rowers
- Advanced — ~5+ years of dedicated training, faster than ~80% of rowers
- Elite — Competitive at national/international level, faster than ~95% of rowers
2,000m Benchmarks (The Gold Standard)
The 2K is the benchmark that matters most in rowing. It's the standard test piece for team selection, college recruiting, and self-assessment.
Men's 2K Times
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 20 | 8:15 | 7:43 | 7:12 | 6:42 | 6:16 |
| 25 | 8:11 | 7:39 | 7:08 | 6:39 | 6:13 |
| 30 | 8:07 | 7:35 | 7:05 | 6:36 | 6:10 |
| 40 | 8:24 | 7:51 | 7:19 | 6:50 | 6:23 |
| 50 | 8:51 | 8:16 | 7:43 | 7:12 | 6:44 |
| 60 | 9:27 | 8:50 | 8:14 | 7:41 | 7:12 |
Women's 2K Times
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 20 | 10:14 | 9:21 | 8:30 | 7:44 | 7:03 |
| 25 | 10:08 | 9:16 | 8:25 | 7:40 | 7:00 |
| 30 | 10:14 | 9:21 | 8:30 | 7:44 | 7:04 |
| 40 | 10:45 | 9:49 | 8:56 | 8:08 | 7:25 |
| 50 | 11:25 | 10:26 | 9:30 | 8:38 | 7:52 |
| 60 | 12:21 | 11:17 | 10:16 | 9:20 | 8:31 |
Key takeaway: If you're a man pulling under 7:00 or a woman pulling under 8:00, you're solidly in the advanced range regardless of age.
500m Benchmarks (Sprint Power)
The 500m tests raw power and anaerobic capacity. It's a popular piece for tracking progress and a good indicator of your top-end speed.
Men's 500m Times
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 20 | 1:54 | 1:45 | 1:36 | 1:28 | 1:21 |
| 25 | 1:52 | 1:43 | 1:35 | 1:27 | 1:20 |
| 30 | 1:50 | 1:42 | 1:33 | 1:25 | 1:19 |
| 40 | 1:55 | 1:46 | 1:37 | 1:29 | 1:22 |
| 50 | 1:55 | 1:46 | 1:37 | 1:29 | 1:22 |
| 60 | 2:08 | 1:58 | 1:48 | 1:39 | 1:31 |
Women's 500m Times
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 20 | 2:26 | 2:12 | 1:59 | 1:47 | 1:37 |
| 25 | 2:25 | 2:11 | 1:58 | 1:47 | 1:37 |
| 30 | 2:28 | 2:14 | 2:00 | 1:49 | 1:38 |
| 40 | 2:26 | 2:12 | 1:59 | 1:47 | 1:37 |
| 50 | 2:36 | 2:21 | 2:07 | 1:55 | 1:44 |
| 60 | 2:49 | 2:33 | 2:18 | 2:04 | 1:52 |
5,000m Benchmarks (Endurance)
The 5K is a test of aerobic fitness and mental toughness. It's commonly used in training and by masters rowers who prefer a longer test piece.
Men's 5K Times
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 20 | 22:31 | 21:07 | 19:44 | 18:27 | 17:18 |
| 25 | 22:10 | 20:47 | 19:26 | 18:10 | 17:02 |
| 30 | 22:05 | 20:42 | 19:21 | 18:05 | 16:58 |
| 40 | 22:31 | 21:07 | 19:44 | 18:27 | 17:18 |
| 50 | 23:56 | 22:26 | 20:59 | 19:36 | 18:23 |
Women's 5K Times
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 20 | 26:47 | 24:39 | 22:36 | 20:44 | 19:05 |
| 25 | 26:13 | 24:08 | 22:08 | 20:18 | 18:41 |
| 30 | 26:23 | 24:17 | 22:16 | 20:25 | 18:48 |
| 40 | 28:32 | 26:16 | 24:05 | 22:05 | 20:20 |
| 50 | 28:52 | 26:35 | 24:23 | 22:21 | 20:35 |
How to Use These Benchmarks
- Find your current level. Be honest about where you fall. There's no shame in being a beginner.
- Set a target one level up. If you're intermediate, aim for the advanced time at your age within the next 6-12 months.
- Track 500m splits. Your 2K pace should be roughly your 500m time plus 5-10 seconds. If the gap is bigger, you have room to improve your aerobic base.
- Don't compare across age and gender. A 7:00 2K for a 50-year-old woman is a far more impressive performance than a 7:00 from a 25-year-old man.
- Weight matters. Heavier rowers tend to pull faster absolute times. If you're lightweight, your watts-per-kilogram may be more impressive than your raw time suggests.
Want More?
- Check out RowingLevel.com for an interactive calculator with every age and distance
- Log your pieces on the Concept2 Logbook to track progress over time
- If you're a high school rower looking at college, read our guide to erg scores for college recruiting