90 Minute Row Distances By Age And Ability

What is a good distance for 90 minutes?

A good distance for 90 minutes is 21294m for men and 19020m for women. This is the average 90 minute distance across all ages. Compare your distance by age and ability below.

Our rowing distance standards for 90 minutes are based on 2,335 rowing results by Rowing Level users from 2021 to 2026. More...

How far should I be able to row in 90 minutes?

For an intermediate rower, the average distance rowed in 90 minutes is 21294m for men and 19020m for women.

Distance
500m
Watts
Cal/hr

Rowing Level	Male	Female
Beginner	18227	15898
Novice	19859	17517
Intermediate	21294	19020
Advanced	22512	20377
Elite	23585	21567

Distance: Metres covered in the selected time.

Rowing Level	Male	Female
Beginner	02:28.1	02:49.8
Novice	02:16.0	02:34.1
Intermediate	02:06.8	02:22.0
Advanced	01:59.9	02:12.5
Elite	01:54.5	02:05.2

500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).

Rowing Level	Male	Female
Beginner	108	71
Novice	139	96
Intermediate	172	122
Advanced	203	150
Elite	233	178

Watts: Average power output.

Rowing Level	Male	Female
Beginner	670	453
Novice	779	536
Intermediate	890	628
Advanced	997	725
Elite	1102	821

Cal/hr: Average calorie burn per hour.

Male
Female

Male 90 Minutes Rowing Distances

A good distance for 90 minutes is 21294m for men. This is the average distance across all ages.

Average distance rowed for 90 minutes by age and ability

Distance
500m
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	12229	13363	14333	14994	15570
15	16456	17829	19039	20116	21064
20	18154	19768	21189	22410	23484
25	18227	19859	21294	22512	23585
30	18227	19859	21294	22512	23585
35	18163	19804	21245	22462	23533
40	18006	19649	21092	22302	23368
45	17780	19409	20839	22037	23091
50	17485	19082	20486	21666	22705
55	17116	18667	20031	21188	22207
60	16663	18158	19473	20602	21596
65	16128	17555	18814	19909	20873
70	15510	16863	18056	19112	20042
75	14841	16115	17241	18251	19141
80	14160	15363	16426	17382	18224
85	13231	14314	15276	16179	16975
90	11758	12607	13375	14198	14924

Distance: Metres covered in the selected time.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:40.8	03:22.0	03:08.4	03:00.1	02:53.4
15	02:44.1	02:31.4	02:21.8	02:14.2	02:08.2
20	02:28.7	02:16.6	02:07.4	02:00.5	01:55.0
25	02:28.1	02:16.0	02:06.8	01:59.9	01:54.5
30	02:28.1	02:16.0	02:06.8	01:59.9	01:54.5
35	02:28.6	02:16.3	02:07.1	02:00.2	01:54.7
40	02:29.9	02:17.4	02:08.0	02:01.1	01:55.5
45	02:31.9	02:19.1	02:09.6	02:02.5	01:56.9
50	02:34.4	02:21.5	02:11.8	02:04.6	01:58.9
55	02:37.7	02:24.6	02:14.8	02:07.4	02:01.6
60	02:42.0	02:28.7	02:18.7	02:11.1	02:05.0
65	02:47.4	02:33.8	02:23.5	02:15.6	02:09.4
70	02:54.1	02:40.1	02:29.5	02:21.3	02:14.7
75	03:01.9	02:47.5	02:36.6	02:27.9	02:21.1
80	03:10.7	02:55.7	02:44.4	02:35.3	02:28.2
85	03:24.1	03:08.6	02:56.7	02:46.9	02:39.1
90	03:49.6	03:34.2	03:21.9	03:10.2	03:00.9

500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	42	52	60	67
15	79	101	123	145	166
20	106	137	169	200	230
25	108	139	172	203	233
30	108	139	172	203	233
35	107	138	171	202	232
40	104	135	167	197	227
45	100	130	161	190	219
50	95	124	153	181	208
55	89	116	143	169	195
60	82	106	131	155	179
65	75	96	118	140	162
70	66	85	105	124	143
75	58	74	91	108	125
80	50	64	79	93	108
85	41	52	63	75	87
90	29	36	43	51	59

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	412	446	480	506	531
15	572	646	722	797	871
20	666	772	881	988	1091
25	670	779	890	997	1102
30	670	779	890	997	1102
35	666	775	886	993	1096
40	657	764	873	978	1080
45	643	747	853	954	1052
50	627	725	825	921	1015
55	606	697	791	881	969
60	583	666	751	834	915
65	556	631	707	782	856
70	528	593	660	727	792
75	500	556	613	671	729
80	473	522	571	621	670
85	441	479	518	559	599
90	399	422	446	475	503

Cal/hr: Average calorie burn per hour.

Female 90 Minutes Rowing Distances

A good distance for 90 minutes is 19020m for women. This is the average distance across all ages.

Average distance rowed for 90 minutes by age and ability

Distance
500m
Watts
Cal/hr

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	12063	13062	13975	14788	15586
15	14505	15964	17316	18537	19588
20	15854	17458	18946	20290	21460
25	15898	17517	19020	20377	21567
30	15898	17517	19020	20377	21567
35	15850	17479	18994	20362	21559
40	15678	17324	18856	20242	21448
45	15450	17093	18624	20012	21213
50	15166	16788	18300	19670	20854
55	14825	16407	17881	19216	20369
60	14430	15951	17369	18652	19761
65	13977	15421	16763	17976	19028
70	13461	14822	16084	17223	18211
75	12800	14092	15290	16372	17307
80	11716	12867	13932	14891	15745
85	10154	11073	11919	12676	13412
90	8097	8699	9245	9728	10303

Distance: Metres covered in the selected time.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	03:43.8	03:26.7	03:13.2	03:02.6	02:53.2
15	03:06.1	02:49.1	02:35.9	02:25.7	02:17.8
20	02:50.3	02:34.7	02:22.5	02:13.1	02:05.8
25	02:49.8	02:34.1	02:22.0	02:12.5	02:05.2
30	02:49.8	02:34.1	02:22.0	02:12.5	02:05.2
35	02:50.3	02:34.5	02:22.2	02:12.6	02:05.2
40	02:52.2	02:35.9	02:23.2	02:13.4	02:05.9
45	02:54.8	02:38.0	02:25.0	02:14.9	02:07.3
50	02:58.0	02:40.8	02:27.5	02:17.3	02:09.5
55	03:02.1	02:44.6	02:31.0	02:20.5	02:12.6
60	03:07.1	02:49.3	02:35.5	02:24.8	02:16.6
65	03:13.2	02:55.1	02:41.1	02:30.2	02:21.9
70	03:20.6	03:02.2	02:47.9	02:36.8	02:28.3
75	03:30.9	03:11.6	02:56.6	02:44.9	02:36.0
80	03:50.5	03:29.8	03:13.8	03:01.3	02:51.5
85	04:25.9	04:03.8	03:46.5	03:33.0	03:21.3
90	05:33.5	05:10.4	04:52.1	04:37.5	04:22.1

500m: Average time per 500 metres, shown in minutes and seconds (mm:ss.s).

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	40	49	58	67
15	54	72	92	113	134
20	71	95	121	149	176
25	71	96	122	150	178
30	71	96	122	150	178
35	71	95	122	150	178
40	69	92	119	147	175
45	66	89	115	143	170
50	62	84	109	135	161
55	58	79	102	126	150
60	53	72	93	115	137
65	49	65	84	103	123
70	43	58	74	91	107
75	37	50	64	78	92
80	29	38	48	59	69
85	19	24	30	36	43
90	9	12	14	16	19

Watts: Average power output.

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	315	344	375	405	439
15	394	456	525	597	667
20	451	533	623	718	812
25	453	536	628	725	821
30	453	536	628	725	821
35	451	534	627	724	820
40	443	526	618	715	811
45	433	513	603	698	791
50	421	497	582	673	762
55	407	478	557	641	724
60	391	456	528	604	679
65	375	432	496	563	629
70	357	407	462	520	577
75	336	379	426	476	525
80	306	338	373	410	446
85	272	291	311	332	355
90	240	248	256	264	275

Cal/hr: Average calorie burn per hour.

What do the rowing standards mean?

Beginner	Faster than 5% of rowers.
Novice	Faster than 20% of rowers.
Intermediate	Faster than 50% of rowers.
Advanced	Faster than 80% of rowers.
Elite	Faster than 95% of rowers.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the rowing distance standards for 90 minutes

Our rowing distance standards for 90 minutes are based on results submitted by Rowing Level users. We will continue to update them as more community data becomes available. See our standards timeline.

Community results	2,335
Community users	1,431
Data start	24 November 2021
Data cutoff	13 October 2026
Model generated	14 October 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

Previous standards (28 Sep 2023)

The old average distance for 90 minutes was 21367m across all ages and genders, 21963m for men (now 3.0% slower) and 19218m for women (now 1.0% slower).

Male
Female

Level	Previous	Current	Change %
Beginner	19413m	18227m	-6.1%
Novice	20645m	19859m	-3.8%
Intermediate	21963m	21294m	-3.0%
Advanced	23354m	22512m	-3.6%
Elite	24780m	23585m	-4.8%

Level	Previous	Current	Change %
Beginner	16952m	15898m	-6.2%
Novice	18012m	17517m	-2.7%
Intermediate	19218m	19020m	-1.0%
Advanced	20535m	20377m	-0.8%
Elite	21906m	21567m	-1.5%

We created these previous standards on 8 November 2021 and last updated them 28 September 2023 (see archive.org).

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90 Minute Row Distances

Rowing Standards By Age And Ability

What is a good distance for 90 minutes?

How far should I be able to row in 90 minutes?

Male 90 Minutes Rowing Distances

Average distance rowed for 90 minutes by age and ability

Female 90 Minutes Rowing Distances

Average distance rowed for 90 minutes by age and ability

What do the rowing standards mean?

Data behind the rowing distance standards for 90 minutes

Previous standards (28 Sep 2023)

More Times

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World Record

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	42	52	60	67
15	79	101	123	145	166
20	106	137	169	200	230
25	108	139	172	203	233
30	108	139	172	203	233
35	107	138	171	202	232
40	104	135	167	197	227
45	100	130	161	190	219
50	95	124	153	181	208
55	89	116	143	169	195
60	82	106	131	155	179
65	75	96	118	140	162
70	66	85	105	124	143
75	58	74	91	108	125
80	50	64	79	93	108
85	41	52	63	75	87
90	29	36	43	51	59

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	40	49	58	67
15	54	72	92	113	134
20	71	95	121	149	176
25	71	96	122	150	178
30	71	96	122	150	178
35	71	95	122	150	178
40	69	92	119	147	175
45	66	89	115	143	170
50	62	84	109	135	161
55	58	79	102	126	150
60	53	72	93	115	137
65	49	65	84	103	123
70	43	58	74	91	107
75	37	50	64	78	92
80	29	38	48	59	69
85	19	24	30	36	43
90	9	12	14	16	19

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	315	344	375	405	439
15	394	456	525	597	667
20	451	533	623	718	812
25	453	536	628	725	821
30	453	536	628	725	821
35	451	534	627	724	820
40	443	526	618	715	811
45	433	513	603	698	791
50	421	497	582	673	762
55	407	478	557	641	724
60	391	456	528	604	679
65	375	432	496	563	629
70	357	407	462	520	577
75	336	379	426	476	525
80	306	338	373	410	446
85	272	291	311	332	355
90	240	248	256	264	275

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	42	52	60	67
15	79	101	123	145	166
20	106	137	169	200	230
25	108	139	172	203	233
30	108	139	172	203	233
35	107	138	171	202	232
40	104	135	167	197	227
45	100	130	161	190	219
50	95	124	153	181	208
55	89	116	143	169	195
60	82	106	131	155	179
65	75	96	118	140	162
70	66	85	105	124	143
75	58	74	91	108	125
80	50	64	79	93	108
85	41	52	63	75	87
90	29	36	43	51	59

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	40	49	58	67
15	54	72	92	113	134
20	71	95	121	149	176
25	71	96	122	150	178
30	71	96	122	150	178
35	71	95	122	150	178
40	69	92	119	147	175
45	66	89	115	143	170
50	62	84	109	135	161
55	58	79	102	126	150
60	53	72	93	115	137
65	49	65	84	103	123
70	43	58	74	91	107
75	37	50	64	78	92
80	29	38	48	59	69
85	19	24	30	36	43
90	9	12	14	16	19

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	315	344	375	405	439
15	394	456	525	597	667
20	451	533	623	718	812
25	453	536	628	725	821
30	453	536	628	725	821
35	451	534	627	724	820
40	443	526	618	715	811
45	433	513	603	698	791
50	421	497	582	673	762
55	407	478	557	641	724
60	391	456	528	604	679
65	375	432	496	563	629
70	357	407	462	520	577
75	336	379	426	476	525
80	306	338	373	410	446
85	272	291	311	332	355
90	240	248	256	264	275

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	33	42	52	60	67
15	79	101	123	145	166
20	106	137	169	200	230
25	108	139	172	203	233
30	108	139	172	203	233
35	107	138	171	202	232
40	104	135	167	197	227
45	100	130	161	190	219
50	95	124	153	181	208
55	89	116	143	169	195
60	82	106	131	155	179
65	75	96	118	140	162
70	66	85	105	124	143
75	58	74	91	108	125
80	50	64	79	93	108
85	41	52	63	75	87
90	29	36	43	51	59

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	31	40	49	58	67
15	54	72	92	113	134
20	71	95	121	149	176
25	71	96	122	150	178
30	71	96	122	150	178
35	71	95	122	150	178
40	69	92	119	147	175
45	66	89	115	143	170
50	62	84	109	135	161
55	58	79	102	126	150
60	53	72	93	115	137
65	49	65	84	103	123
70	43	58	74	91	107
75	37	50	64	78	92
80	29	38	48	59	69
85	19	24	30	36	43
90	9	12	14	16	19

Age	Beginner	Novice	Intermediate	Advanced	Elite
10	315	344	375	405	439
15	394	456	525	597	667
20	451	533	623	718	812
25	453	536	628	725	821
30	453	536	628	725	821
35	451	534	627	724	820
40	443	526	618	715	811
45	433	513	603	698	791
50	421	497	582	673	762
55	407	478	557	641	724
60	391	456	528	604	679
65	375	432	496	563	629
70	357	407	462	520	577
75	336	379	426	476	525
80	306	338	373	410	446
85	272	291	311	332	355
90	240	248	256	264	275