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Rowing Machine Speed: how Fast are You Really?

11. April 2025

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BY Lars Wichert

When training on the rowing machine, a question often arises: “How fast am I really?” Those who come from running or cycling are familiar with the common units of measurement there – minutes per kilometer or kilometers per hour. However, rowing has established its own system: the so-called 500-meter split. This unit of speed shows you how long it takes you on average to cover 500 meters. It is not only a practical measure of your training performance, but also firmly anchored in the rowing world. In this article, you will learn why this is the case and what a good time means – including training tips and a comparison to the 5,000m distance, as it is also used in competitive sports.

Why 500 meters in rowing?

In rowing – whether on the water or on the rowing machine – the classic competition distance is 2,000 meters. The 500m split corresponds to a quarter of this distance. This makes it particularly practical for orientation: A rower who consistently rows 2:00 minutes per 500m would need exactly eight minutes for the 2,000 meters. For athletes and coaches alike, this unit is ideal for making performance, training progress and load intensity tangible.

Good 500m time: What is realistic?

What a “good” time is depends heavily on the level of training. Beginners often start with a split between 2:20 and 2:40 minutes per 500 meters or even a little slower. This is perfectly normal, as technique and endurance must first develop. Advanced rowers achieve splits between 1:50 and 2:10 minutes in training, while performance-oriented rowers can also drive a split of around 1:45 minutes/500 m during longer sessions.
On the other hand, anyone who goes for maximum speed over just 500 meters can row significantly under 1:30 minutes, depending on their performance level. Times of 1:20 minutes/500 m are achievable in the field of competitive sports or ambitious athletes – but not something that beginners should measure themselves against.

The Augletics Eight rowing machine, featuring a modern design of wood and metal, is located in a stylish living room.

What influences the 500m split?

The speed on the rowing machine is the result of various factors. In addition to the state of training, technique, tactics, the device itself and even the resistance play a role.

Physical requirements

The more strength you bring in your legs, torso and back, the more pressure you can exert on the device. At the same time, it takes a good basic endurance to maintain a constant split over a longer period of time – a structured training structure pays off here.

Technique

Good rowers win not only through strength, but above all through efficiency. The correct order in the movement sequence (legs – torso – arms) and a smooth return (arms – torso – legs) make the difference. Errors in technique not only cost tempo, but also lead to unnecessary fatigue.

Device selection

Not every rowing machine measures the same. High-quality devices such as the AUGLETICS Eight Style are characterized by precise motion detection, individually adjustable resistance and a realistic simulation. In particular, the integrated Virtual Coach helps you to refine your technique and increase efficiency in training.

Factors influencing your speed

Speed is an interplay of technique, strength, endurance, tactics, and equipment. A rough guide to how high the influence of which factor is can be found here:
  • Technique: 30% influence
  • Strength: 25% influence
  • Endurance: 20% influence
  • Tactics (race planning): 15% influence (only decisive in the race or a load, a training session should always be driven fairly evenly)
  • Device / Resistance / Display: 10% influence

Conclusion: Technique is your game changer! Work on it first – then tempo and power come almost by themselves

Why 5,000 meters is a special distance

The 5,000m distance is more than just a number. For many, it is a typical unit in training – long enough to build endurance, but not so long that it seems insurmountable. In competitive sports, it is often used as an FTP test (Functional Threshold Power) – i.e. to determine the maximum average power over a longer distance.

Typical 5,000m times depending on performance level

What is the FTP test in rowing?

The FTP test measures your functional threshold power – i.e. the highest average power you can maintain over a longer period of time. In rowing, the 5,000m distance is often used for this. The watt values or 500m times calculated from this are used to control training. Anyone who regularly tests their FTP can better assess their progress and build up their training in a targeted manner

How to improve your speed on the rowing machine

Interval training

Alternating between load and recovery brings tempo. Example:
  • 6× 500m at high tempo (SPM 28–32)
  • Row easily for 1 minute in between

Technique Training

Exercises like:
  • “Legs only” (train isolated leg push)
  • “Arms & upper body only”
  • Technique intervals with low stroke rate (16–18 SPM)

Strength & endurance

Combine rowing with strength training for legs and torso: planks, squats, deadlifts.

Tactics for a 5,000m test

  • Do not start too fast!
  • Choose an even pace or work with a negative split

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy decor.

AUGLETICS Eight Style – Your perfect partner

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

2.790,00 EUR

Details

With the AUGLETICS Eight Style you get a rowing machine that is far more than just a training device. It is a fully equipped coach with:
  • Virtual technique trainer to optimize your rowing stroke with real-time feedback
  • Real-time performance analysis with watt values, power curves and stroke rate
  • Motivating programs for interval and endurance training
  • 15-inch HD display with YouTube, Netflix, Amazon Prime & Chrome browser
  • Whisper-quiet magnetic brake for trouble-free training
  • Folding function for space-saving storage

Especially for athletes who want to work specifically on their 500m split or their 5,000m time, the Eight Style offers unbeatable added value thanks to its technology and data integration.

Conclusion: Understand & increase rowing machine speed

Whether you are a beginner or an ambitious amateur athlete – your speed on the rowing machine is an excellent indicator of your fitness level. The 500m split helps you to make your training measurable. With the right mix of technique training, intervals, endurance work and smart tools like the AUGLETICS Eight Style, you can not only get faster, but also work specifically on your performance.
The path to better times leads through regularity, clean technique and smart training control. And the best thing about it: All you need is a rowing machine – and the will to improve

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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