Female 5000m Rowing Times. A good 5000m time for a woman is 22:02.1 . This is the average 5000m time across women of all ages. The fastest 5000m time rowed by a woman is 16:54.2 . A workout Mr. Abdullah recommended is rowing for 500 meters, aiming for a time of two or three minutes. Take a 30- to 60-second rest and do it again, repeating four times total to get to 2,000 At first, you might set a goal to row for 10 minutes straight. As the exercise becomes easier for you, try increasing your goal by 10 minutes at a time until you can do a 30 to 40 minute workout on the rowing machine. For an interval workout, you might row 1 minute on and then rest for 1 minute. Do this for 30 to 40 minutes to get a full body To become and stay healthy, the Department of Health and Human Services (DHHS) recommends that you get a minimum of 150 minutes of moderate-intensity cardio exercise or 75 minutes of vigorous-intensity cardio exercise per week. Video of the Day HOW LONG SHOULD I ROW FOR A GOOD WORKOUT? The duration of a rowing session can range from as little as 10 minutes to over an hour. The key is to find a duration that aligns with your goals and fitness level while ensuring proper form and avoiding burnout. Let's explore how to determine the optimal rowing duration for different skill levels. How Long Should You Row on a Rowing Machine? A lot of readers ask me "how long should you row on a rowing machine?" I even get the question, "what is the least amount of time I can spend on a rowing machine?" These are very difficult questions because there really is no right or wrong answer! For the previous example, losing 24 pounds in 2 months, we gave you a rough estimation of rowing 45 minutes to 75 minutes per day. But, if you expand your time frame, to 4 months, then you may only need to spend 20 - 30 minutes a day on the rowing machine. Or you can row for 40 - 60 minutes every other day. AMIK.