Benchmark Times

[bags]

1400 peopl have recorded a 4 minute mile or lower.. ever.
The number of sub 6 rowers in concept’s lifetime is undoubtedly higher. 5:50 is more realistic a comparison

[Tsnor]

For ergometer the 4min mile equivalent would definitely be the sub 6min 2km.

Then there is the 9km+ 30min at rate 20.

I really wish I agreed with you! Sadly, I i.agine the equivalent of a 4 min mile being closer to 5:50 than 6 minutes.

Among runners the 4 minute mile is good enough to earn a solid scholarship to most universities (if you are 18) but not good enough to make an Olympic team anymore. What is the goal of an elite 18 year old rower? 5:50? 6:00? Those both sound impossible to me.

One of the high school kids at my club has a 6:07 2K. https://new.berecruited.com/athletes/4292211 He got 1st place U19 in 1x Philly Youth Regatta 2021. I'd call that elite. So 5:50 or 6:00 may be aggressive.
A search of the C2 ranking database for the last few years found only two or three 18-or younger with sub 6:00 2Ks, but not everyone ranks.

[btlifter]

I guess the other challenge- which makes the comparison nearly impossible is:

A much higher % of individuals who have the potential to run sub 4 actually HAVE done so.

By comparison, there are far more folk who have the potential to row sub 6 who have never touched an erg.

I would guess that there are fewer people to have broken 6/2k than to have broken 4/mile. However, I bet that a much higher % of people who row seriously have broken 6 than have serious middle distance runners broken 4.

[bags]

I guess the other challenge- which makes the comparison nearly impossible is:

A much higher % of individuals who have the potential to run sub 4 actually HAVE done so.

By comparison, there are far more folk who have the potential to row sub 6 who have never touched an erg.

I would guess that there are fewer people to have broken 6/2k than to have broken 4/mile. However, I bet that a much higher % of people who row seriously have broken 6 than have serious middle distance runners broken 4.

Fair point. Running being a more competitive sport with money at the end of it probably has better % achievers

[iangallagher]

Every sport and most athletes have certain benchmark times that are meaningful (though obviously arbitrary). The "four minute mile" is the most famous, of course. There are others, the two hour marathon (for Eliud Kipchoge) or the three hour marathon (for me after I turned forty)... there always seems to be a barrier that we are trying to get under.

What is your personal barrier? What is the time that would define a serious benchmark for you? For me, I think it would be going under 7 again in the 2km or perhaps finally breaking 16,000m in one hour. Those would have to be the most clear barriers that are also semi-realistic for me at this point. What about you?

I like the question and as a fellow (ex runner) i can relate. I started running in 2010 and being naive wasnt really aware of any benchmarks but I bought a garmin and sooner became addicted to seeing my average split per km get faster over time. So the first goal for me was a marathon at 4 minute per km pace which I hit first time - smashing the 3 hour barrier which i see is a mental barrier for a lot of people much like a sub 7 for 2km row. Had my initial goal been to hit 3 hours then it might have taken me longer to hit a 2.48 marathon. The brain is a funny thing.
Next goal was then a sub 2.40 then sub 2.35 marathon then i had kids, got fat and stopped.

But then i moved into a new sport of lifting weights in my garage and bulking up. That came with new goals of course. 235kg deadlift; 100kg bench for 10 reps and 180kg squat. Never really loved squatting too much but loved benching so then had a goal of 3 plates on each side for 5 reps (140kg x 5) which i managed.

Then of course 18 months ago i started rowing and sacked off the weights. There is a theme! First goal was sub 6.30 for 2km and sub 17 for 5km. And im still hunting the sub 35 for 10km but i've very recently become side tracked with running again.

Bit of ramble - but i'd eventually like to be in good enough shape where i can row a sub 6.30 for 2km; bench 100kg for 10 reps and run a sub 3 hour marathon. That for me is a good balance of fitness, strength and endurance - and it seems like a hard but ultimately realistic goal. None of the times are that flash in their own right but combined is pretty solid.

The other point about the 4 minute mile and its equivalency. I think i'd agree with Cam that sub 5.50 sounds about right. A 4 minute mile is no joke and takes years of dedication and rarely would you get a freak that can just do it off little training. Whereas for a sub 6 2km that can happen but sub 5.50 needs some serious long term focus and dedication

[OregonERG]

Bit of ramble - but i'd eventually like to be in good enough shape where i can row a sub 6.30 for 2km; bench 100kg for 10 reps and run a sub 3 hour marathon. That for me is a good balance of fitness, strength and endurance - and it seems like a hard but ultimately realistic goal. None of the times are that flash in their own right but combined is pretty solid.

First of all, hats off to your trifecta of row-lift-marathon. That would be an amazing triple! Let us know if you ever go for that in a single season! I remember when I was sniffing the sub-7 2km row, the sub-30 5 mile run, sub-5 hour 100 mile bike ride, and the sub-7 500y swim all at the same time. That was good for me and now that I am older, I think I should have enjoyed that level of fitness more! I realize those times are modest for "real" rowers, runners, cyclists, and swimmers but for one guy who was training after work, they felt pretty good!

[macroth]

I have a hunch that if someone could run a sub-3h marathon and bench 100kgx10, they could probably row a sub-6:30 2k without having touched an erg before. Much depends on your build and on your starting point for each goal, of course.

Personally I would be happy if I managed to get back under 1:20 over 500m and under 6:20 over 2k.

I also like the "deadlift your mile time" challenge (6' mile + 600lb deadlift, 5' mile + 500lb deadlift...), which has always evaded me. You can also add the squat or replace DL with squat if you prefer (i certainly don't).

[max_ratcliffe]

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I also like the "deadlift your mile time" challenge (6' mile + 600lb deadlift, 5' mile + 500lb deadlift...), which has always evaded me. You can also add the squat or replace DL with squat if you prefer (i certainly don't).

I couldn't believe such a thing is possible, but sure enough, a quick google reveals a few outliers who can. Apparently, you're supposed to do them on the same day, and perversely this might be easier for the heavies than lighter people. Surely nobody has ever done 400lb and a sub-4?

[max_ratcliffe]

One day, I hope to go sub-7. I've got various other targets, but that's the only one I'd call a milestone.

Weights-wise, 100kg front squat and 140kg deadlift. I'd love to be able to do a front lever and a human flag, but they're never going to happen.

But I am still toying with the idea of a less-than-glorious comeback to the football (soccer) field. One day...

[iangallagher]

Bit of ramble - but i'd eventually like to be in good enough shape where i can row a sub 6.30 for 2km; bench 100kg for 10 reps and run a sub 3 hour marathon. That for me is a good balance of fitness, strength and endurance - and it seems like a hard but ultimately realistic goal. None of the times are that flash in their own right but combined is pretty solid.

First of all, hats off to your trifecta of row-lift-marathon. That would be an amazing triple! Let us know if you ever go for that in a single season! I remember when I was sniffing the sub-7 2km row, the sub-30 5 mile run, sub-5 hour 100 mile bike ride, and the sub-7 500y swim all at the same time. That was good for me and now that I am older, I think I should have enjoyed that level of fitness more! I realize those times are modest for "real" rowers, runners, cyclists, and swimmers but for one guy who was training after work, they felt pretty good!

Thanks mate. Well i pumped out a 6.29 2km last week and im up to 6x100kg on the bench now. I'm now in the habit of running at least a couple of times a week and ive just entered a half marathon which takes place on 31st October. The goal for that will be sub 1.30. Not sure how realistic that will be just yet but the running improvements seem to be coming quite quickly. At 90kg will still be a battle but i think im good for it. So all heading in the right direction

[aussie nick]

random thoughts....

the problem with benchmarks is that there's always another one. My brother is a Masters endurance athlete and his goals the past 15 years have gone
run a marathon
run a 3hr marathon
run each of the great 7 marathons sub 3
run an ultra
run Comrades (incredible South African ultra)
run Comrades both ways (up and downhill routes)
run Leadville (100 mile at altitude)
get a belt buckle at Leadville (sub 25 hr finish)
win Leadville age group
etc etc. his body has now totally broken down and his obsession broke up his marriage.

when I was playing rugby, the benchmark for Strong = OHP your bodyweight, Bench 1.5x bodyweight, Squat 2x BW, Deadlift 2.5x Bodyweight. I only managed this with Squat, but got close with Bench and DL I suffered a disc injury desperately attempting close to 2.5x DL.
I also wanted BW Snatch and 1,5x BW C&J. Managed Snatch, not C&J.

I'm new to rowing and can't ever hope to achieve a sub 6.

sub 7 mins and sub 1.30 were my initial rowing benchmarks. Once they were done I moved on. Now am close to 6.40 and sub 3.10, at which point I will move on to sub 6.30 and probably a sub 18 5k (not sure sub 3.05 will come, and know for sure sub 3 won't)

all fun to contemplate though

[aussie nick]

Bit of ramble - but i'd eventually like to be in good enough shape where i can row a sub 6.30 for 2km; bench 100kg for 10 reps and run a sub 3 hour marathon. That for me is a good balance of fitness, strength and endurance - and it seems like a hard but ultimately realistic goal. None of the times are that flash in their own right but combined is pretty solid.

First of all, hats off to your trifecta of row-lift-marathon. That would be an amazing triple! Let us know if you ever go for that in a single season! I remember when I was sniffing the sub-7 2km row, the sub-30 5 mile run, sub-5 hour 100 mile bike ride, and the sub-7 500y swim all at the same time. That was good for me and now that I am older, I think I should have enjoyed that level of fitness more! I realize those times are modest for "real" rowers, runners, cyclists, and swimmers but for one guy who was training after work, they felt pretty good!

Thanks mate. Well i pumped out a 6.29 2km last week and im up to 6x100kg on the bench now. I'm now in the habit of running at least a couple of times a week and ive just entered a half marathon which takes place on 31st October. The goal for that will be sub 1.30. Not sure how realistic that will be just yet but the running improvements seem to be coming quite quickly. At 90kg will still be a battle but i think im good for it. So all heading in the right direction

how old are you Ian and do you have a sporting background? these are excellent all round numbers

[iangallagher]

First of all, hats off to your trifecta of row-lift-marathon. That would be an amazing triple! Let us know if you ever go for that in a single season! I remember when I was sniffing the sub-7 2km row, the sub-30 5 mile run, sub-5 hour 100 mile bike ride, and the sub-7 500y swim all at the same time. That was good for me and now that I am older, I think I should have enjoyed that level of fitness more! I realize those times are modest for "real" rowers, runners, cyclists, and swimmers but for one guy who was training after work, they felt pretty good!

Thanks mate. Well i pumped out a 6.29 2km last week and im up to 6x100kg on the bench now. I'm now in the habit of running at least a couple of times a week and ive just entered a half marathon which takes place on 31st October. The goal for that will be sub 1.30. Not sure how realistic that will be just yet but the running improvements seem to be coming quite quickly. At 90kg will still be a battle but i think im good for it. So all heading in the right direction

how old are you Ian and do you have a sporting background? these are excellent all round numbers

hey Nick - im 39 next month. A typical sporting background - played rugby as a kid right through school. Did sweet FA during university and in my twenties . Moved to Australia in 2009 and started jogging then really got into running. Ran marathons and ultras for a few years. Had kids so that all got put on hold. Last year got into rowing. Slightly bored of that and the running bug has bitten. But in a conscious effort not to obsess over just 1 sport and be a 1 trick pony i set myself this goal - otherwise i know i'd end up running every single day and i'd do nothing else exercise wise as i find it very addictive

[aussie nick]

Thanks mate. Well i pumped out a 6.29 2km last week and im up to 6x100kg on the bench now. I'm now in the habit of running at least a couple of times a week and ive just entered a half marathon which takes place on 31st October. The goal for that will be sub 1.30. Not sure how realistic that will be just yet but the running improvements seem to be coming quite quickly. At 90kg will still be a battle but i think im good for it. So all heading in the right direction

how old are you Ian and do you have a sporting background? these are excellent all round numbers

hey Nick - im 39 next month. A typical sporting background - played rugby as a kid right through school. Did sweet FA during university and in my twenties . Moved to Australia in 2009 and started jogging then really got into running. Ran marathons and ultras for a few years. Had kids so that all got put on hold. Last year got into rowing. Slightly bored of that and the running bug has bitten. But in a conscious effort not to obsess over just 1 sport and be a 1 trick pony i set myself this goal - otherwise i know i'd end up running every single day and i'd do nothing else exercise wise as i find it very addictive

nice! I'm about 10 years ahead of you in a few aspects...obviously age, but also moving to Aus - came to Sydney in Jan 2000 at age 28 from the UK. I was never 'a runner' although I always ran for fitness - did one full marathon and a few halves before doing my ACL playing in a touch rugby comp and I've never gone back to it. I do miss the freedom of it, but I'm not sure there's too much future in 50year old 89kg people running on the roads! My brother who runs ultras is 65kg at the same height.

kids definitely do get in the way of things - I was at the gym and 'training' through the years when my kids were young, but it's hard to really attack the training when you've got so much on your plate. now they ignore me the whole time so I've got more freedom!

[OregonERG]

random thoughts....

the problem with benchmarks is that there's always another one.
...
etc etc. his body has now totally broken down and his obsession broke up his marriage.
...
all fun to contemplate though

I really appreciated your post. It is funny how the first two comments are (sadly) spot on but so is the last one.

That is the challenge of this kind of thing. We are chasing three goals at once:
1) Can we take pleasure in who we are in the moment (not always just planning for the future)?
2) Can we remember to keep these goals in perspective relative to the more essential and valuable things in our lives (like our health and relationships)?
3) Can we still strive to explore our potential while we are healthy and young enough to really push ourselves?

Those three things don't always line up, but we have to keep them all in mind all the time.