Unlike the 2k row, the 5k row sits in an uncomfortable middle ground. It’s too long to rely on brute force, yet too intense to settle into a comfortable rhythm. Success over the distance demands strong rowing economy, efficient technique and enough engine capacity to hold pace as fatigue builds.
But if you want to dominate the 5k row, it helps to know what you’re aiming for. Here are the 5k rowing benchmarks for men across each decade of life.
What Are the Average 5000-Metre Row Times for Men?
According to Rowing Level, 19:18.3 represents the average logged 5,000m rowing time for men across all ages.
What Are the Average 5000-Metre Row Times for Men by Age?
It’s important to note that the above times refer to all-out 5k efforts rather than split paces, and those that log their times are likely already rowing enthusiasts. The benchmarks shouldn't be treated as definitive standards, but instead as rough numbers to work towards. A wide range of factors can influence your ability to hit these times, including limb length, strength, fitness experience, injury history, overall health and age.
20s
Your 20s tend to produce the fastest 5k rowing times. This is typically the decade where aerobic capacity, recovery and power output are at their peak. Training in your 20s often allows you to tolerate more volume and intensity with less recovery, making it a good time to push higher intensity sessions. Developing efficient mechanics early can also pay dividends later on.
30s
Although performance can remain extremely high, recovery often becomes slightly more important in your 30s. Many rowers in this decade benefit from balancing hard efforts with more structured endurance work and strength training. Consistency becomes increasingly valuable, especially alongside work and family commitments.
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40s
For men in their 40s, while aerobic fitness can remain strong, maintaining power and muscle mass becomes increasingly important as you age. Training should focus on preserving strength alongside endurance. Incorporate resistance training, controlled interval sessions and lower intensity steady state rowing, which can help maintain performance while managing recovery demands.
50s
In your 50s endurance often remains relatively resilient compared to explosive power. Recovery, mobility and joint management become increasingly important. Many will benefit from slightly lower overall volume while prioritising economical rowing and aerobic work.
60s
Although overall pace declines with age, rowing remains an excellent low impact option for maintaining cardiovascular fitness and muscular endurance in your 60s. Training should prioritise sustainability, with an emphasis on technique, pacing and regular aerobic work. Strength training also becomes increasingly important for preserving muscle mass and maintaining rowing power as you age.
70s
The focus at this stage often shifts from pure performance to longevity and maintaining physical independence. Regular low impact rowing can help support heart health. By prioritising consistency, mobility work and recovery, great results can still be seen in your 70s and beyond.
How to Improve Your 5k Row Time
According to Shane Farmer of Dark Horse Rowing, pacing and technique are key to improving your 5k row time. 'Do not come out too hot so that you're just holding on for dear life at the end,' he advises. Instead, Farmer recommends starting 'nice and controlled' before gradually increasing intensity in the second half of the effort.
Farmer also stresses the importance of consistency, encouraging rowers to 'keep your eyes on the average split time' throughout the piece. Rather than making dramatic surges, he recommends to make incremental changes, not big ones, and keep 'chipping away at tenths of seconds' as fatigue builds.
Technique also plays a major role as Farmer repeatedly recommends to create power through the lower body, advising to 'push that machine away' and focus on 'pressure up through the legs'. He adds that athletes struggling to improve should 'step way back to the mechanics', arguing that better rowing economy ultimately allows you to apply more force efficiently over the full 5k distance.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
