Combining strength, cardiovascular effort and skill, the 500m row offers a robust indicator of how well your body can generate and sustain power. It is a low impact option, making it an efficient way of testing your fitness levels well into your 60s.
While ageing inevitably brings some decline in performance, maintaining a strong rowing time in your 60s can help to preserve many of the physical qualities you intend to keep intact in later years. But it's important to know what time to aim for.
Average 500m Row Times for Men in Their 60s
Of course, rowing times vary depending on training experience, injury history, technique and overall fitness. According to data from Rowing Level, recreational rowers in their 60s average around 1:48 for 500m, although the figures are based on rowing enthusiasts and are therefore likely quicker than the average gym goer.
For men in their 60s, rowing under 1:50 for 500m represents a strong level of fitness. Breaking 1:40 places you in advanced categories, while times approaching 1:30 are typically reserved for highly trained rowers.
Rowing Workout for Men in Their 60s
If you're looking to improve your 500m row time in your 60s, RowAlong founder John Steventon recommends this low impact workout. He uses an 18-minute session built around small increases in stroke rate, designed to improve rhythm, technique and fitness levels without pushing intensity too high. Try 3 rounds of:
- 3 minutes at 20 strokes per minute
- 2 minutes at 22 strokes per minute
- 1 minute at 24 strokes per minute
Steventon describes the lower intensity sections as a 'comfortable steady state', meaning you should still be able to hold a conversation while rowing. Rather than yanking harder with your arms, Steventon encourages rowers to generate power from the legs and use the upper body more efficiently. 'Power generation in rowing is about the legs,' he says. 'Your arms are just a conduit for power.'
What to read next
For rowers in their 60s, the key is to build fitness without letting your technique slip. That means keeping the resistance manageable, finding rhythm in the stroke and gradually increasing effort without turning every workout into an all-out race.
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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.
