What is a good time for Row 500m?

Good times for Row 500m depend on your fitness level: Elite athletes finish under 2:13, advanced athletes target 2:13-1:58, intermediate athletes aim for 1:58-1:43, and beginners should focus on proper form over 1:43.

What is considered a good Row 500m time?

A good Row 500m time for most CrossFit athletes is between 1:58-1:43 (intermediate level). Elite times are under 2:13, but focus on consistent movement and proper form rather than just speed.

How fast should I do Row 500m?

Your Row 500m pace should match your fitness level. Beginners should aim to finish around 1:43 with good form, while advanced athletes can target 2:13-1:58. Always prioritize proper movement over speed.

How do I scale Row 500m?

Row 500m can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Row 500m work?

Row 500m is a full-body workout that develops multiple fitness domains.

Row 500m WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Training Focus

This workout develops the following fitness attributes:

Power (8/10): A 500m row is a significant test of sustained power output. Maximizing power per stroke and maintaining a high stroke rate are key to a fast time.

Speed (7/10): This is a sprint. Achieving a high stroke rate and maintaining boat speed throughout the 500 meters is crucial for performance.

Stamina (5/10): Requires full-body muscular endurance to maintain a high stroke rate and power output for the duration of a 500m sprint. Legs, core, and upper back/arms will be taxed.

Endurance (4/10): A 500-meter row is a short, intense sprint that primarily tests anaerobic capacity and cardiovascular output over a brief period.

Strength (3/10): While not a maximal strength test, good leg drive and pulling strength contribute significantly to power per stroke and overall speed on a 500m row.

Flexibility (2/10): Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for an efficient stroke.

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These WODs similar to Row 500m share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	4/10	A 500-meter row is a short, intense sprint that primarily tests anaerobic capacity and cardiovascular output over a brief period.
Stamina	5/10	Requires full-body muscular endurance to maintain a high stroke rate and power output for the duration of a 500m sprint. Legs, core, and upper back/arms will be taxed.
Strength	3/10	While not a maximal strength test, good leg drive and pulling strength contribute significantly to power per stroke and overall speed on a 500m row.
Flexibility	2/10	Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for an efficient stroke.
Power	8/10	A 500m row is a significant test of sustained power output. Maximizing power per stroke and maintaining a high stroke rate are key to a fast time.
Speed	7/10	This is a sprint. Achieving a high stroke rate and maintaining boat speed throughout the 500 meters is crucial for performance.

Attribute

Score

Explanation

Endurance

4/10

A 500-meter row is a short, intense sprint that primarily tests anaerobic capacity and cardiovascular output over a brief period.

Stamina

5/10

Requires full-body muscular endurance to maintain a high stroke rate and power output for the duration of a 500m sprint. Legs, core, and upper back/arms will be taxed.

Strength

3/10

While not a maximal strength test, good leg drive and pulling strength contribute significantly to power per stroke and overall speed on a 500m row.

Flexibility

2/10

Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for an efficient stroke.

Power

8/10

A 500m row is a significant test of sustained power output. Maximizing power per stroke and maintaining a high stroke rate are key to a fast time.

Speed

7/10

This is a sprint. Achieving a high stroke rate and maintaining boat speed throughout the 500 meters is crucial for performance.

Row 500 meters

Difficulty:

Easy

Modality:

Time Distribution:

1:28Elite

1:47Target

2:13Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Easy

Benchmark Times for Row 500m

Training Focus

Modality Profile

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Training Profile

Row 500m

Training Profile

Performance Levels

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