What is a good 3000m rowing time?

In this reference table, the overall average 3000m time is 11:31.0. The page also shows age-by-ability ranges for male and female rows so you can compare your own log entries.

How should I use the tabs for Finish Time, Split, Watts, and Calories?

All four tabs are generated from the same finish-time matrix. 500m split is derived from finish time, then watts and calories per hour are calculated from that split for consistent comparisons.

How is 500m split calculated from a 3000m result?

500m split is finish time multiplied by 500 divided by distance. For a 3000m piece, split is one sixth of the finish time.

How are watts and calories per hour calculated?

Watts use the Concept2 relation W = 2.8 / (splitSeconds / 500)^3. Calories per hour then use cal/hr = 300 + (4 x watts / 1.1639). Values are rounded to whole numbers.

What does the WR column represent?

WR in this page is the fastest reference value listed in the source table for each age row.

3000m Row Times

Rowing standards by age and ability.

What is a good 3000m row time?

A good 3000m time is 11:31.0. This is the average 3000m time across all ages and genders. The fastest 3000m time is 08:56.7.

Male 3000m Rowing Times

A good 3000m time for a man is 11:08.8. This is the average 3000m time across men of all ages. The fastest 3000m time rowed by a man is 08:56.7.

Average 3000m row time by age and ability

Age

Age 30

Metric unit: mm:ss.s

Beginner

12:46.6

Novice

11:57.6

Intermediate

11:09.6

Advanced

10:24.8

Elite

09:44.9

08:57.3

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	15:52.7	14:51.8	13:52.1	12:56.5	12:06.8	11:07.8
15	13:52.2	12:59.0	12:06.9	11:18.2	10:34.9	09:43.3
20	13:03.4	12:13.3	11:24.3	10:38.5	09:57.7	09:09.1
25	12:52.4	12:03.0	11:14.6	10:29.5	09:49.2	09:01.4
30	12:46.6	11:57.6	11:09.6	10:24.8	09:44.9	08:57.3
35	12:57.1	12:07.4	11:18.8	10:33.4	09:52.9	09:04.7
40	13:13.1	12:22.4	11:32.7	10:46.4	10:05.0	09:15.9
45	13:28.9	12:37.2	11:46.6	10:59.3	10:17.1	09:27.0
50	13:44.8	12:52.0	12:00.4	11:12.2	10:29.2	09:38.1
55	14:09.6	13:15.3	12:22.1	11:32.5	10:48.2	09:55.5
60	14:28.1	13:32.6	12:38.2	11:47.5	11:02.3	10:08.5
65	14:57.3	13:59.9	13:03.7	12:11.3	11:24.5	10:28.9
70	15:39.7	14:39.6	13:40.8	12:45.9	11:56.9	10:58.6
75	16:09.7	15:07.7	14:07.0	13:10.3	12:19.8	11:19.7
80	16:58.4	15:53.3	14:49.5	13:50.0	12:56.9	11:53.8
85	18:01.3	16:52.2	15:44.5	14:41.3	13:44.9	12:37.9
90	19:51.2	18:35.0	17:20.5	16:10.9	15:08.8	13:54.9

Female 3000m Rowing Times

A good 3000m time for a woman is 12:57.6. This is the average 3000m time across women of all ages. The fastest 3000m time rowed by a woman is 10:08.5.

Average 3000m row time by age and ability

Age

Age 30

Metric unit: mm:ss.s

Beginner

15:40.1

Novice

14:21.0

Intermediate

13:05.2

Advanced

11:56.1

Elite

10:55.8

10:14.5

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	18:07.6	16:36.0	15:08.3	13:48.4	12:38.7	11:50.9
15	16:56.5	15:30.9	14:09.0	12:54.2	11:49.1	11:04.4
20	15:43.4	14:23.9	13:07.9	11:58.6	10:58.1	10:16.6
25	15:31.0	14:12.6	12:57.6	11:49.1	10:49.4	10:08.5
30	15:40.1	14:21.0	13:05.2	11:56.1	10:55.8	10:14.5
35	16:06.5	14:45.1	13:27.2	12:16.2	11:14.2	10:31.7
40	16:37.2	15:13.2	13:52.8	12:39.5	11:35.6	10:51.8
45	16:48.1	15:23.2	14:01.9	12:47.8	11:43.2	10:58.9
50	16:58.9	15:33.2	14:11.0	12:56.1	11:50.8	11:06.0
55	17:30.7	16:02.2	14:37.5	13:20.3	12:12.9	11:26.8
60	18:07.1	16:35.6	15:08.0	13:48.1	12:38.4	11:50.6
65	18:44.9	17:10.2	15:39.6	14:16.9	13:04.7	12:15.3
70	19:34.5	17:55.7	16:21.0	14:54.6	13:39.3	12:47.7
75	20:10.4	18:28.5	16:51.0	15:22.0	14:04.4	13:11.2
80	21:28.6	19:40.1	17:56.3	16:21.5	14:58.9	14:02.3
85	23:23.0	21:24.9	19:31.8	17:48.7	16:18.7	15:17.1
90	27:15.9	24:58.1	22:46.3	20:46.0	19:01.1	17:49.3

What do the rowing abilities mean?

Beginner

Faster than 5% of rowers. A beginner rower has started rowing and has rowed for at least a month.

Novice

Faster than 20% of rowers. A novice rower has rowed regularly for at least six months.

Intermediate

Faster than 50% of rowers. An intermediate rower has rowed regularly for at least two years.

Advanced

Faster than 80% of rowers. An advanced rower has rowed for over five years.

Elite

Faster than 95% of rowers. An elite rower has dedicated over five years to become competitive at rowing.

More Distances

1 Minute 5 Minutes 10 Minutes 20 Minutes 30 Minutes 100m Times 250m Times 500m Times 1000m Times 2000m Times 3000m Times 5000m Times 6000m Times 10000m Times Half Marathon Marathon

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Use the Rowing Performance Calculator to compare your latest effort and log progress over time.

Calculate Rowing Performance

Appendix: Conversion and Planning Notes

The tabs use one source finish-time table, then derive split, watts, and calories with transparent formulas for consistent logging comparisons.

Conversion Formulas

Split(500m) = Finish Time x (500 / Distance)

Power (W) = 2.80 / (splitSeconds / 500)^3

Calories/hour = 300 + (4 x Watts / 1.1639)

Example (3000m finish 11:08.8)

Finish 11:08.8 (668.8 sec) to split 01:51.5 /500m to 253W to 1169 cal/hr

3000m Finish	500m Split	Power (Watts)	Calories (per hour)
14:00.0	02:20.0	128W	740
12:00.0	02:00.0	203W	998
11:00.0	01:50.0	263W	1204
10:00.0	01:40.0	350W	1503

Performance Calculator

Compare your result and planning metrics

Speed and Pace Calculator

Convert split, speed, and watts

What is a good 3000m row time?

Male 3000m Rowing Times

Average 3000m row time by age and ability

Female 3000m Rowing Times

Average 3000m row time by age and ability

What do the rowing abilities mean?

More Distances

Rate Your Row

Appendix: Conversion and Planning Notes

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