When Are You an Elite Rower?

There is no single line that makes someone an elite rower. People use the word to mean different things: a national team seat, an international medal, a particular 2k erg score or simply the top level of their category.

Ways people define it

Selection and international competition. The strictest definition is being selected for a national team and racing internationally, for example at World Rowing Championships or the Olympic Games. Pathways usually go from junior racing, to under-23 events, to senior international racing. World Rowing runs championships at each of these levels, and each year’s programme and events are published by the federation.

Results. Winning or placing at national championships, or at major events such as Henley Royal Regatta, is another way to describe high-level rowing. See competitive rowing.

Erg scores. Many people use the 2,000 m erg time. It is easy to compare and widely used for selection, but it is only one piece of evidence.

Experience and longevity. Tactics, race craft and handling pressure matter. Steve Redgrave won his last Olympic gold at Sydney 2000, aged 38. Rowing rewards experience, which is why elite crews often include older athletes. See Steve Redgrave.

Erg scores in context

A 2k erg time is a quick snapshot of aerobic power, anaerobic capacity and mental toughness. Coaches value it because it is repeatable on the same equipment. But it has limits:

• It does not measure boat feel, technique on the water or racing skill.
• Standards depend on age, sex and weight class.
• Selection standards vary between countries and years.
• Different events and clubs use different test conditions and drag factor settings.

Online tables list times by age and category, but they are not official standards, and the benchmark needed for national selection can change from year to year. If your aim is selection, ask your coach or your national federation what current standards are, rather than relying on a website. For your own tracking, see how to do a 2k erg test and how to improve your 2k erg time.

A rough way to use erg scores is to compare yourself with your own age group on the Concept2 rankings, and treat it as a guide. Performance usually improves into the late 20s and early 30s with training and slowly declines after that, although well-trained masters rowers stay strong for decades.

What elite rowers have in common

• A large aerobic engine. Most of a 2k is aerobic, so elite rowers have very high aerobic capacity. See VO2 max and rowing.
• Strength and power. Squats, deadlifts and pulling exercises are standard. See strength training for rowing.
• Size. In open-weight rowing, elite athletes are often tall with long limbs, which helps with stroke length and leverage. See average Olympic rower height. Lightweight categories have weight limits and different physiques.
• Technique. Efficiency in the boat, with precise blade work and timing.
• Training volume and consistency. Elite training typically means many sessions a week over many years, with attention to recovery, food and sleep. See how to train like an Olympic rower.
• Mental skills. Racing under pressure, pacing and resilience. See mental training techniques for Olympic rowers.
• Support. Coaches, sports science, medical support and time to train.

Is it a useful goal?

Not necessarily. “Elite” is a label other people apply. A more useful approach is to set measurable goals:

1. A target 2k or 5k time based on your current test.
2. A race result in your category.
3. A training consistency goal, such as five sessions a week for twelve weeks.
4. A technical goal such as a clean catch or stable boat in a single scull.

Progress towards those goals tells you more than whether you fit a definition.

If you want to go further

1. Join a club with a competitive squad. See clubs.
2. Find a coach who can write a plan and give feedback.
3. Build the base. Most of your volume should be steady, with a few structured hard sessions. See engine building for rowing.
4. Test regularly and keep records.
5. Look after your body. Sleep, nutrition and injury prevention.
6. Learn the pathway in your country. See how to become an Olympic rower and rowing scholarships: how do they work.

Browse more in the training hub.