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Rowing 5,000m Time for Beginners – What is a Good Time and how Can You Improve?

11. April 2025

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BY Lars Wichert

Why Rowing 5,000 Meters is a Popular Distance

The 5,000-meter distance is a popular training distance on the rowing machine, especially for beginners. Depending on performance, this distance occupies a timeframe that can be considered stand-alone, but also as a warm-up before strength training or as a cardio training supplement. It is also used in competitive sports to test endurance. Even for beginners, the 5,000m distance is a good starting point to measure their fitness and track progress.
But what time is actually good? And how can you improve your 5,000m time? In this article, you will learn everything about the average times for beginners, what is important in training, and why the 5,000m distance plays an important role in competitive sports.

Introduction: What is a good 500m split for beginners?
In rowing, the split per 500 meters (min/500 m) has become established for measuring speed. This is related to the distance of the Olympic Games, where the rowing distance is standardized to 2,000 meters. For coaches and athletes, the split/500 m is the measure because it is a quarter of the Olympic distance and thus offers a good relation to the total distance. Therefore, the split/500 m has also become established on the rowing machine for a time-based performance orientation.

Factors that influence the 500m split

Physical requirements
Your fitness is crucial for your 500m time. If you have good basic endurance and already have some strength in your legs, core, and arms, you will find it easier to get started. For beginners who are just starting with sports, building strength and endurance is a central aspect.
Technique
A clean rowing motion is the key to a good time. Beginners often tend to row inefficiently by not properly coordinating the leg drive, upper body engagement, and arm pull. Good technique allows you to row faster with less energy expenditure. Technique should also be your first point to work on to master a better split/500 m during training.

AUGLETICS DSCF9250 e1737983980657

Equipment selection
The rowing machine plays an important role. While simple devices often offer fewer options for efficient training, the AUGLETICS Eight Style stands out due to its precision and innovation. With an ergonomic design and an integrated Virtual Coach, you can improve technique and efficiency. The adjustment options for optimal rowing technique are also crucial for whether you can convert your entire strength into propulsion.
Tactics and race pacing
A common beginner mistake is starting too fast. A constant, even speed is better. The same applies in competition or at maximum exertion: here, one should row along the performance limit or even drive a negative split (the second half faster than the first). Starting too fast leads to a drop in performance and ultimately becoming slower.
Weight and physique
Physically larger and heavier rowers often have an advantage because they can generate more force and have a higher momentum. Nevertheless, lighter athletes with good technique and high cadence can also achieve competitive times.

Average 5,000m times for beginners

Those who start rowing often ask themselves the question: How long do I need for 5,000m? The answer depends on various factors, including your fitness level, your technique, your training background, and your goal of the respective unit. Is it about driving as fast as possible once and achieving the optimal time, or is it much more about knowing how long you need for 5,000m when you are traveling at a normal basic pace.
Here are some typical times that beginners can expect for a 5,000m distance on the rowing machine when rowing in normal training:

These values are averages – your individual result can of course vary depending on technique, strength and endurance.

The importance of the 5000m time in competitive sports (FTP test in rowing)

In competitive rowing, testing is not always done over the classic 2,000m distance. Longer distances such as 5,000 or even 6,000m are also often used to test an athlete’s performance. A test over the longer distance can provide information about the current training areas and the state of performance.
What is an FTP test?
The FTP test (Functional Threshold Power) is a performance test that measures the maximum average power that an athlete can maintain over a certain period of time without reaching a state of total exhaustion. It is often used in cycling, rowing, and other endurance sports to determine individual performance.
The value is usually given in watts (for cycling and rowing) or as a speed or pace value (for running or swimming). The FTP value is an important indicator of an athlete’s aerobic and anaerobic performance.
How is an FTP test performed?
The classic FTP test lasts 60 minutes. Since it is difficult to maintain an hour of maximum performance consistently, there are shorter tests with correction factors:
  • 20-minute test: The determined average value is multiplied by 0.95 to obtain the FTP value for one hour.
  • 8-minute test (two runs with a break in between): The average of the two 8-minute performances is multiplied by 0.90.
  • 5,000m rowing test: Often used to determine the FTP in rowing, as this distance offers a good balance between aerobic and anaerobic stress.

What is the FTP value used for?
The FTP value is a central metric in endurance sports and helps to:
  1. Define training areas
    • Athletes can align their training intensity with their FTP value. This allows targeted units for basic endurance, tempo and competition load to be planned.
  2. Measure performance development
    • Regular FTP tests show progress and help to adjust the training plan.
  3. Optimize competition strategies
    • Those who know their aerobic threshold can better plan their race pacing and row or drive more efficiently.
  4. Comparison with other athletes
    • FTP values help to assess one’s own performance level.

Example of FTP values in rowing (5,000m test)

Why is the FTP test important?
An FTP test provides precise insights into individual performance and helps athletes to control their training in a targeted manner. Especially in rowing, it can be used as a reliable indicator of endurance, race pace and the development of performance. Those who regularly test their FTP value can objectively evaluate their progress and train more efficiently.

Training tips to improve the 5000m time

1. Improve basic endurance

Longer, even units with a stroke rate of 18–22 per minute help to increase aerobic capacity. The unit can also be divided into different intervals. In about three to four times 20 minutes in which the stroke rates are then varied.

2. Use interval training
Example workout: 5 × 1,000m (SF 26 to 30) with 2 minutes break – helps to increase the anaerobic threshold.
3. Incorporate technique training
Regular video analyses or a virtual coach like the AUGLETICS Eight Style help to avoid technical errors or to improve your technique so that you row more efficiently.
4. Strengthening and strength training for the upper body and legs
Squats, deadlifts and pull-ups strengthen the main muscles for a more explosive pull-through. Likewise, strengthening exercises such as Russian Twist, plank variations or sit-ups can provide a stronger core, which in turn can be used more efficiently for better power transmission

Competition strategies for a better 5,000m time

  • Drive at a steady pace: Instead of a fast start, a constant speed is recommended.
  • Negative Split: Row the second half faster than the first.
  • Mental tricks: Focus on breathing technique and clean strokes to minimize exhaustion.

The AUGLETICS Eight Style – Your perfect partner for the 5000m training

If you want to improve your 5,000m time, you need a rowing machine that not only enables precise training, but also offers a realistic rowing feeling. The AUGLETICS Eight Style was developed especially for ambitious athletes who want to increase their endurance performance in a targeted manner.
An outstanding feature is the virtual coach, who gives real-time feedback on the technique. This way you can ensure that you perform your rowing strokes efficiently and minimize typical errors. The device also offers interactive training programs that can be individually adapted and specifically prepare for the requirements of a 5,000m distance.
Thanks to the whisper-quiet magnetic brake, you can fully concentrate on your training without being disturbed by loud resistance mechanisms – ideal for long and intensive endurance units. In addition, the 15-inch HD display not only provides a clear display of all performance values, but also offers integrated streaming functions. Whether YouTube, Netflix or the Chrome browser – you can combine your training with entertainment to stay motivated.
The combination of state-of-the-art technology, personalized workouts and ergonomic design makes the AUGLETICS Eight Style the ideal rowing machine for anyone who wants to optimize their 5,000m time and benefit from a real competition feeling.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

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How good is your 5,000m time really?

The 5,000m distance is a perfect mixture of endurance and strength and is ideally suited as a fitness and performance test. Furthermore, 5,000m is also ideal to simply get on the rowing machine and do something for basic endurance. Just 20 minutes of exercise is a big step forward for your own health. Beginners should not be deterred by the times of professionals – with regular training, good technique and smart pacing, progress can be achieved quickly.

Summary of the most important values:

No matter where you stand – with a good strategy and the right training, you can continuously improve your 5000m time and take your performance to the next level!

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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