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500m rowing: What's a good time for beginners? Tips and strategies for getting started

27 January 2025

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FROM Lars Wichert

Different values are used to measure speed in sport, depending on the specifics of the sport in question. In running, the most common unit of measurement is time per kilometre (min/km), as it allows runners to accurately estimate their exertion and target race time. This so-called pace is more intuitive than an indication in kilometres per hour and is often used to assess performance over typical running distances such as 5 km, 10 km or a marathon.

In swimming, on the other hand, speed is usually measured in minutes per 100 metres (min/100 m). This unit of measurement is better suited to standardised swimming distances and makes it possible to analyse personal performance independently of the total distance. As swimmers generally think in terms of metres or kilometres, this unit is more practical and more common than kilometres per hour, which would be less meaningful given the comparatively slower movement in the water.

When cycling, however, speed is usually measured in kilometres per hour (km/h). This is because cyclists reach higher speeds and this unit of measurement is useful both for assessing one's own performance and for comparison with others. In addition, speed plays a greater role in cycling in relation to wind, weather and aerodynamics, making km/h an established and intuitive unit.

In rowing, the average has been established at 500 metres (min/500 m). This has to do with the distance of the Olympic Games, where the rowing distance is standardised at 2,000 metres. For coaches and athletes, the cut/500 metres is the measure because it is a quarter of the Olympic distance and therefore offers a good relation to the total distance. This is why the Rowing machine the cut/500 m for a time-based performance orientation.

Introduction: What is a good 500m cut for beginners?

The 500 metre cut is a popular benchmark for measuring progress in rowing training. The section corresponds to a quarter of the Olympic 2,000 metre distance. For rowers in particular, the 500 metre time is therefore a value that is used as a guide to sport-specific speed. But what is a realistic time for beginners and how can it be improved?

The aim is not to break records, but to create a solid foundation. A time of 2:00 to 2:30 minutes is a good starting point for beginners. However, it all depends on your individual fitness level, technique and the Rowing machine to.

Factors that influence the 500m average

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, it will be easier for you to get started. For beginners who are just starting out in sport, building up strength and endurance is a key aspect.

Technology

A clean rowing motion is the key to a good time. Beginners often tend to row inefficiently by not properly coordinating the leg kick, upper body stroke and arm stroke. Good technique will allow you to row faster with less energy expenditure. Technique should also be your first point to work on in order to master a better cut/500m during training.

Device selection

The Rowing machine plays an important role. While simple equipment often offers fewer options for efficient training, the AUGLETICS Eight Style with its precision and innovation. With an ergonomic design and an integrated Virtual Coach, you can improve your technique and efficiency. The adjustment options for an optimal rowing technique are also decisive for whether you can convert all your power into propulsion.

What is a good 500m time for beginners?

The average 500m time for beginners is between 2:00 and 2:30 minutes. There are differences between men and women, as men often achieve faster times due to a higher muscle percentage. It should also be noted that the 500m times between different models from different manufacturers are not really comparable. This is due to the fact that the time for the 500 metres is not always calculated for a single rower. For example, the time of an eight or four can also be used as a basis. Here are some examples of the AUGLETICS Eight Style:

Men: 1:55 to 2:20 minutes
Women: 2:05 to 2:35 minutes

These values are only guidelines. It is more important to pay attention to your progress and not to compare yourself with others. The more experienced and fitter you are, the 500m time for a moderate endurance session can also drop to 1:50 - 1:45 min/500m. The times given here refer to the average for an endurance unit of 30 to 90 minutes; they are not based on a maximum value that can be achieved once over 500 metres with great effort. If this is the case, times of 1:30 - 1:20 minutes over 500 metres are feasible for very experienced rowers.

How the AUGLETICS Eight Style helps to improve the 500m time

The AUGLETICS Eight Style is not only a Rowing machine - it's your personal training partner. Here are some advantages that will help you optimise your 500m time:

Virtual Coach: The integrated coach gives you feedback on your technique, power and efficiency during training. Errors such as poor consistency or uncoordinated movement are recognised and corrected in real time.
Force diagrams and statistics: Analysis tools such as the power diagram help you to optimise your stroke progression. You can see exactly where you are losing pressure and can adjust your technique accordingly.
Motivating programmes: With preset and individually customisable training programmes, you can work specifically on your endurance.
Quiet training: Thanks to the magnetic brake, training is virtually silent - ideal for a focussed workout without disturbing others.

Training strategies to improve the 500m time

Interval training

Interval training is one of the most effective ways to increase your speed. Here is an example programme:

15 - 20 minutes warm up
200m at maximum intensity
1 minute of slow rowing to recover
Repetition for a total of 6 to 8 intervals
10 minutes warm down

This training improves your explosive power and your anaerobic capacity, which is crucial for short, intensive distances such as 500 metres.

But classic training in the lower intensity range over a longer period of time also leads to a faster 500m average. The training mix makes all the difference. Intensive or high-intensity units should take up 10-15 % of your total training, depending on your performance level, with the rest of the time being spent on the basics.

Technique training

Technique is the foundation for a good time. Exercises such as "front pulls" (only the legs work) or "hands and upper body" (only the arm and upper body movement) help you to perfect the individual phases of the rowing stroke. From small to large is a good approach here to integrate the respective technical points into the rowing stroke.

Strength and endurance building

Supplement your training with strength exercises such as squats or planks to strengthen your core and leg muscles. Endurance runs, swimming or cycling can also improve your basic endurance and help you to row longer and faster.

Common mistakes and how to avoid them

Resistance too high
Beginners often choose levels 8-10, which leads to poor technique. Level 3-6 is ideal for clean and fluid movements.
Incorrect posture
A hunched back or upper body leaning backwards causes a loss of energy. Keep your back straight, your eyes on the display and your movements controlled.
Wrong stroke sequence
Chaos arises when the order is not correct. Remember: Hands, upper body, roll up and when printing Legs, upper body, arms.
Heels too high
Avoid lifting the heels too much. The impact should be made over the entire foot to ensure stability and strength.
Lose tension
Many people slump in the end position. Keep your chest upright, your elbows close to your body and remain stable like a marionette.

Motivation and progress measurement

The key to a better 500m time is consistency. Set yourself small, achievable goals, such as improving your time by 3 seconds at the same stroke rate. The AUGLETICS Eight Style helps you to track your progress by saving your training data and showing you how you are developing. Sharing your successes on social networks or training with friends can also have a motivating effect. The path to success is consistency. It's not necessarily linear. The average can vary from session to session, which is also due to the fact that you won't feel the same level of fitness every day. However, consistency in your training will bring you closer to a faster 500m average. You will also see this in the lower heart rate at the same power output, which is an indication of the improvement in your endurance and fitness.

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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