2K Row Time Calculator (2026): What Is a Good 2K by Age and Sex?

ByNicolas Pizzo

2K Row Time Calculator

Your 2K

2,000 m time
minsec
Your best 2,000 m on a rowing machine; works with PM5 times.
years
Reference data cover ages 14 to 70.
Sex
lb
Sets the weight class: lightweight men 165 lb (75 kg) or less, women 135 lb (61.5 kg) or less.
–your 2K

Faster than this share of ranked racers

–

–Split /500 m
–Watts
–Watts per kg
–Percentile

2K levels at your age, sex and weight class

How you compare with elite athletes: the world record holders

World records: Concept2 world record list for the static RowErg (no slides), read November 3, 2026. Lightweight = men 165 lb (75 kg) or less, women 135 lb (61.5 kg) or less; no weight classes below age 17. Percentiles: Silva-Alonso et al., 2018, official 2,000 m races 2010 to 2014; racers are fitter than the average adult, so the median here is a strong time.

FitGearHQ is independent and not affiliated with Concept2. Concept2, RowErg and PM5 are trademarks of Concept2, Inc.; the formulas are the ones Concept2 publishes for its monitors, so the numbers match what a PM5 shows.

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Free tool · Updated November 3, 2026

How good is your 2K?

The 2,000 m is the standard race and fitness benchmark on a rowing machine. Enter your time, age, sex and weight to see where you stand among 15,420 ranked indoor racers, and how far behind the world record holders you would finish.

15,420ranked racers, ages 14-70
4 groupsmen, women, heavy and light
World recordsby age group, with names
Split + wattsand watts per kg
2K Row Time: Right after an all-out 2k effort
A 2k is about 6 to 9 minutes of hard work: pace it evenly.

Short answer

A good 2K row time depends on age, sex and weight. Among ranked indoor racers aged 35, the median 2k row time is 6:50.6 for heavyweight men and 7:56.4 for heavyweight women; the top 10% row under 6:18.7 and 7:16.2. The world records are 5:33.4 (Simon von Dorp) and 6:21.1 (Brooke Mooney). Enter your time below to see your level.

Key takeaways

  • Racers are a fit group: matching their median is already a strong 2K.
  • Times are fastest in the early-to-mid 20s, then slow gradually with age.
  • Weight class matters less than sex: lightweight men are within a few seconds of heavyweights at the same percentile, lightweight women about 15 seconds.
  • Compare yourself with your age group record, not just the open record.

A 2K row time is the result of a 2,000 m all-out piece on a rowing machine, the distance of Olympic races and of most indoor rowing championships. It is also the number coaches ask for first. On its own, though, a time says little: 7:30 is excellent for a 60-year-old woman and modest for a 25-year-old heavyweight man.

This calculator places your 2K on published percentile curves by age, sex and weight class, then sets it against the world records of the champions in your category. The tables below the calculator give the same reference times for every age, so you can set a fair goal.

What Is a Good 2K Row Time?

The reference values come from Silva-Alonso and colleagues (Journal of Human Sport and Exercise, 2018), who modeled 15,420 official 2,000 m indoor race results recorded between 2010 and 2014 in the Concept2 online ranking, from age 14 to 70, for heavyweight and lightweight men and women. The tables show the time that puts you in the top 10%, top 25%, at the median, and so on.

Read them with one point in mind: these are people who enter races. A median time here is well above the average gym-goer. As a guide, a heavyweight man aged 35 who rows 7:00.0 is faster than about 40% of ranked racers his age.

2K row time percentiles for men by age and weight class (ranked indoor racers)
Age, classAgeTop 10%P10Top 25%P25MedianP50Top 75%P75Top 90%P90
20, heavyweight6:11.66:22.56:38.66:59.17:20.9
20, lightweight6:25.66:35.26:50.07:08.27:24.9
30, heavyweight6:14.86:28.46:48.47:13.57:39.3
30, lightweight6:21.76:32.06:49.97:13.87:37.2
40, heavyweight6:22.66:35.46:52.97:13.97:35.7
40, lightweight6:31.16:41.76:59.17:21.57:42.5
50, heavyweight6:34.76:47.47:04.27:24.37:45.4
50, lightweight6:45.16:54.97:10.37:29.07:46.1
60, heavyweight6:51.97:06.17:25.27:47.98:11.3
60, lightweight7:00.67:10.77:26.27:45.48:03.6
70, heavyweight7:09.87:26.17:48.58:15.08:41.4
70, lightweight7:20.77:30.67:45.88:04.88:23.4
2K row time percentiles for women by age and weight class (ranked indoor racers)
Age, classAgeTop 10%P10Top 25%P25MedianP50Top 75%P75Top 90%P90
20, heavyweight7:13.77:28.37:48.28:12.58:39.2
20, lightweight7:36.57:50.68:09.78:32.88:57.4
30, heavyweight7:08.37:24.67:46.48:12.38:39.3
30, lightweight7:28.37:42.38:02.88:28.98:56.9
40, heavyweight7:24.27:42.78:06.48:34.09:02.5
40, lightweight7:34.97:49.68:12.18:40.89:10.5
50, heavyweight7:45.88:02.98:24.28:48.19:12.1
50, lightweight7:45.18:00.68:24.98:56.09:27.3
60, heavyweight7:54.58:18.48:49.69:26.610:05.7
60, lightweight8:02.48:19.08:45.39:19.19:52.5
70, heavyweight8:20.28:46.09:20.210:01.410:45.5
70, lightweight8:33.48:51.49:20.59:57.910:34.3

2K Row Times of the Champions: World Records by Age

The fastest 2K ever rowed on a static rowing machine is 5:33.4, by Simon von Dorp (NED, 2026); for women it is 6:21.1, by Brooke Mooney (USA, 2021). Concept2 keeps a world record list for every age group from 12 and under to 100 and over, split into heavyweight and lightweight from age 17. The tables below list the 2,000 m holders as published on that list on November 3, 2026.

Records are set at sanctioned events with witnesses and weigh-ins for lightweights; a few categories have no record yet. New marks appear several times a year, so a record shown here can fall.

2,000 m indoor rowing world records for men by age group (Concept2 world record list, read November 3, 2026)
Age groupAgeHeavyweight (open below 17)HeavyweightLightweight
12 and Under6:54.3 Lorenzo López Rivadeneira (ARG, 2026)No weight class
13-146:16.7 Isaiah Harrison (USA, 2018)No weight class
15-165:53.2 Isaiah Harrison (USA, 2020)No weight class
17-185:45.5 Gennaro Di Mauro (ITA, 2019)6:06.5 Henrik Stephansen (DEN, 2006)
19-295:33.4 Simon von Dorp (NED, 2026)5:56.7 Henrik Stephansen (DEN, 2013)
30-395:36.6 Rob Waddell (NZL, 2008)6:06.0 Eskild Ebbesen (DEN, 2004)
40-495:47.8 Pavel Shurmei (AIN, 2017)6:13.1 Miroslav Vrastil (CZE, 2024)
50-546:01.0 Luke Wollenschlaeger (RSA, 2023)6:24.8 Jesus Gonzalez (ESP, 2025)
55-596:09.9 Andrew Benko (USA, 2023)6:29.6 Mike Smith (USA, 2018)
60-646:17.8 Richard Tomlinson (AUS, 2025)6:40.9 Denis Crowley (IRL, 2023)
65-696:33.5 Gustave Carl Schoch (CAN, 2020)6:46.3 Gérard Le Flohic (FRA, 2021)
70-746:44.0 Richard Stout (CAN, 2023)6:55.8 Raimund Haberl (AUT, 2022)
75-797:07.3 Jeremy Martin (GBR, 2025)7:15.4 Rod Stewart (AUS, 2025)
80-847:26.6 Paul Guest (AUS, 2019)7:40.4 Geoffrey Knight (GBR, 2015)
85-897:54.2 Mike Hurley (GBR, 2021)8:13.6 Robert Spenger (USA, 2010)
90-948:42.4 Robert Spenger (USA, 2015)8:43.6 Philip Price (AUS, 2024)
95-999:35.9 Allan Coles (AUS, 2022)9:55.8 Dean Smith (USA, 2021)
100+Not listed13:32.6 John Hodgson (GBR, 2010)
2,000 m indoor rowing world records for women by age group (Concept2 world record list, read November 3, 2026)
Age groupAgeHeavyweight (open below 17)HeavyweightLightweight
12 and Under7:19.3 Katherine Feret (USA, 2023)No weight class
13-147:06.1 Beckie Leigh (NZL, 2017)No weight class
15-166:46.1 Grace McGinley (USA, 2016)No weight class
17-186:28.2 Sofia Asoumanaki (GRE, 2015)7:04.9 Dimitra Eleni Kontou (GRE, 2022)
19-296:21.1 Brooke Mooney (USA, 2021)6:53.8 Jennifer Casson (CAN, 2018)
30-396:25.6 Olena Buryak (UKR, 2019)6:55.3 Michelle Sechser (USA, 2024)
40-496:41.8 Meghan Musnicki (USA, 2023)7:05.3 Juliane Elander (DEN, 2019)
50-546:58.0 Joanne Ritchie (CAN, 2012)7:18.3 Justine Reston (GBR, 2019)
55-597:10.1 Anne Bourlioux (CAN, 2016)7:26.9 Armelle Hosquet (FRA, 2026)
60-647:29.7 Nancy Cook (USA, 2025)7:35.5 Susan Hooten (USA, 2015)
65-697:40.5 Susan Hooten (USA, 2018)7:44.6 Susan Hooten (USA, 2018)
70-747:57.7 Ann Elizabeth Wopat (USA, 2024)8:03.1 Susan Hooten (USA, 2023)
75-798:15.5 Mies Bernelot Moens (NED, 2021)8:31.4 Elizabeth Feldman (AUS, 2023)
80-848:47.5 Luanne Mills (USA, 2019)9:07.4 Anne Cresswell (AUS, 2018)
85-8910:11.8 Alida Kingswood (CAN, 2021)9:29.5 Anne Cresswell (AUS, 2023)
90-9410:29.3 Alida Kingswood (CAN, 2022)10:33.3 Alida Kingswood (CAN, 2023)
95-9912:45.4 Valarie Coleman (GBR, 2025)14:23.1 Dorothy (Dottie) Stewart (USA, 2018)
100+Not listed16:35.4 Dorothy (Dottie) Stewart (USA, 2023)

How Age Changes Your 2K

In the percentile curves, times drop quickly from 14 to the early 20s, bottom out around 23 to 25, then slow in a steady line. Seiler and colleagues (Medicine & Science in Sports & Exercise, 1998) looked at 2,487 men and 1,615 women in indoor races: among the fastest men, times slowed by only about 3% per decade from 24 to 50, then about 7% per decade to 74; for women the decline was close to linear.

Rowing ages well. In a 2025 analysis of world records by age, rowing showed the smallest decline of the sports studied, about 5% per ten years from age 40 to the mid 60s. A masters rower who trains can stay close to the times of their 30s for a long time.

2K row pace chart: finish time, split and watts
2,000 m time2KSplit /500 mSplitWattsW
6:00.01:30.0480
6:15.01:33.8425
6:30.01:37.5378
6:45.01:41.2337
7:00.01:45.0302
7:15.01:48.8272
7:30.01:52.5246
7:45.01:56.2223
8:00.02:00.0203
8:15.02:03.8185
8:30.02:07.5169
8:45.02:11.2155
9:00.02:15.0142
9:15.02:18.8131
9:30.02:22.5121

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2K Row Time CalculatorFree calculator2K Row Time CalculatorRate your 2K row time by age, sex and weight class against 15,420 ranked indoor racers, with your split, watts and how you compare with the 2,000 m world records.Open the calculator →by FITGEARHQ

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Checklist Before Your 2K

4 checks

  1. 01

    Warm up for 10 to 15 minutesInclude a few short pieces at race pace.

  2. 02

    Use the damper setting you train withRace day is not the time to try a new resistance.

  3. 03

    Plan an even splitUse the pace calculator to pick a split you can hold to 1,500 m.

  4. 04

    Weigh yourself the same dayYour weight decides your class and your watts per kg.

Common Mistakes to Avoid

  • Mistake 1Starting far too fast

    Instead: A first 500 m well under your goal split costs more in the last 500 m.

  • Mistake 2Comparing with the open record only

    Instead: Use your age group and weight class for a fair goal.

  • Mistake 3Rating too high

    Instead: Power per stroke sets the split; 2K races are rowed at about 30 to 42 strokes per minute.

  • Mistake 4Rowing every session all-out

    Instead: Save full 2K efforts for planned trials and row most sessions below race pace.

The Bottom Line

  • Percentiles: Silva-Alonso et al. 2018, 15,420 official 2,000 m race results, ages 14 to 70.
  • World records: Concept2 world record list, RowErg, by sex, weight class and age group.
  • Lightweight = men 165 lb (75 kg) or less, women 135 lb (61.5 kg) or less.
  • Split = time / 4; watts = 2.80 / (split / 500)^3; free, works with PM5 times.

Frequently Asked Questions

For ranked indoor racers aged 35, the median is about 6:50.6 for heavyweight men and 7:56.4 for heavyweight women. Under 6:18.7 (men) or 7:16.2 (women) is a top 10% time. Use the calculator for your age and weight class.

Among ranked racers, median times rise from the mid 20s: for heavyweight men about 6:41 at 25, 6:53 at 40, 7:04 at 50, 7:25 at 60; for heavyweight women about 7:37 at 25, 8:06 at 40, 8:50 at 60.

5:33.4 for men, by Simon von Dorp (NED, 2026), and 6:21.1 for women, by Brooke Mooney (USA, 2021), on the Concept2 world record list for the static RowErg as of November 3, 2026.

For a heavyweight man it is close to the racing median up to about age 47, better than the median after that, and a top 10% time from about 65. For a woman it is exceptional: inside the top 10% of heavyweight racers at every age and in the top 2% from about 38.

The split is your time divided by 4. Watts = 2.80 / (split / 500)^3, the formula rowing monitors use. A 7:00 2K is a 1:45.0 split and about 302 watts.

Yes. Enter the time from your PM5 workout summary. It is an independent FitGearHQ tool; the records are cited from the list Concept2 publishes.

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Nicolas Pizzo is the founder and managing editor of FitGearHQ. A certified Krav Maga and combat sports instructor with 39 years of martial arts, black belts in 3 disciplines and 25 years of strength and conditioning, he created the FitScore method that rates every treadmill on FitGearHQ with the same published rules.