| 500m Split | 2000m | 200m | 100m |
|---|---|---|---|
| 2:30 | 10:00 | 01:00.0 | 00:30.0 |
| 2:29 | 9:56 | 00:59.6 | 00:29.8 |
| 2:28 | 9:52 | 00:59.2 | 00:29.6 |
| 2:27 | 9:48 | 00:58.7 | 00:29.3 |
| 2:26 | 9:44 | 00:58.3 | 00:29.1 |
| 2:25 | 9:40 | 00:58.0 | 00:29.0 |
| 2:24 | 9:36 | 00:57.6 | 00:28.8 |
| 2:23 | 9:32 | 00:57.2 | 00:28.6 |
| 2:22 | 9:28 | 00:56.7 | 00:28.3 |
| 2:21 | 9:24 | 00:56.3 | 00:28.1 |
| 2:20 | 9:20 | 00:56.0 | 00:28.0 |
| 2:19 | 9:16 | 00:55.6 | 00:27.8 |
| 2:18 | 9:12 | 00:55.2 | 00:27.6 |
| 2:17 | 9:08 | 00:54.7 | 00:27.3 |
| 2:16 | 9:04 | 00:54.3 | 00:27.1 |
| 2:15 | 9:00 | 00:54.0 | 00:27.0 |
| 2:14 | 8:56 | 00:53.6 | 00:26.8 |
| 2:13 | 8:52 | 00:53.2 | 00:26.6 |
| 2:12 | 8:48 | 00:52.7 | 00:26.3 |
| 2:11 | 8:44 | 00:52.3 | 00:26.1 |
| 2:10 | 8:40 | 00:52.0 | 00:26.0 |
| 2:09 | 8:36 | 00:51.6 | 00:25.8 |
| 2:08 | 8:32 | 00:51.2 | 00:25.6 |
| 2:07 | 8:28 | 00:50.7 | 00:25.3 |
| 2:06 | 8:24 | 00:50.3 | 00:25.1 |
| 2:05 | 8:20 | 00:50.0 | 00:25.0 |
| 2:04 | 8:16 | 00:49.6 | 00:24.8 |
| 2:03 | 8:12 | 00:49.2 | 00:24.6 |
| 2:02 | 8:08 | 00:48.7 | 00:24.3 |
| 2:01 | 8:04 | 00:48.3 | 00:24.1 |
| 2:00 | 8:00 | 00:48.0 | 00:24.0 |
| 1:59 | 7:56 | 00:47.6 | 00:23.8 |
| 1:58 | 7:52 | 00:47.2 | 00:23.6 |
| 1:57 | 7:48 | 00:46.7 | 00:23.3 |
| 1:56 | 7:44 | 00:46.3 | 00:23.1 |
| 1:55 | 7:40 | 00:46.0 | 00:23.0 |
| 1:54 | 7:36 | 00:45.6 | 00:22.8 |
| 1:53 | 7:32 | 00:45.2 | 00:22.6 |
| 1:52 | 7:28 | 00:44.7 | 00:22.3 |
| 1:51 | 7:24 | 00:44.3 | 00:22.1 |
| 1:50 | 7:20 | 00:44.0 | 00:22.0 |
| 1:49 | 7:16 | 00:43.6 | 00:21.8 |
| 1:48 | 7:12 | 00:43.2 | 00:21.6 |
| 1:47 | 7:08 | 00:42.7 | 00:21.3 |
| 1:46 | 7:04 | 00:42.3 | 00:21.1 |
| 1:45 | 7:00 | 00:42.0 | 00:21.0 |
| 1:44 | 6:56 | 00:41.6 | 00:20.8 |
| 1:43 | 6:52 | 00:41.2 | 00:20.6 |
| 1:42 | 6:48 | 00:40.7 | 00:20.3 |
| 1:41 | 6:44 | 00:40.3 | 00:20.1 |
| 1:40 | 6:40 | 00:40.0 | 00:20.0 |
| 1:39 | 6:36 | 00:39.6 | 00:19.8 |
| 1:38 | 6:32 | 00:39.2 | 00:19.6 |
| 1:37 | 6:28 | 00:38.7 | 00:19.3 |
| 1:36 | 6:24 | 00:38.3 | 00:19.1 |
| 1:35 | 6:20 | 00:38.0 | 00:19.0 |
| 1:34 | 6:16 | 00:37.6 | 00:18.8 |
| 1:33 | 6:12 | 00:37.2 | 00:18.6 |
| 1:32 | 6:08 | 00:36.7 | 00:18.3 |
| 1:31 | 6:04 | 00:36.3 | 00:18.1 |
| 1:30 | 6:00 | 00:36.0 | 00:18.0 |
| 1:29 | 5:56 | 00:35.6 | 00:17.8 |
| 1:28 | 5:52 | 00:35.2 | 00:17.6 |
| 1:27 | 5:48 | 00:34.7 | 00:17.3 |
| 1:26 | 5:44 | 00:34.3 | 00:17.1 |
| 1:25 | 5:40 | 00:34.0 | 00:17.0 |
| 1:24 | 5:36 | 00:33.6 | 00:16.8 |
| 1:23 | 5:32 | 00:33.2 | 00:16.6 |
| 1:22 | 5:28 | 00:32.7 | 00:16.3 |
| 1:21 | 5:24 | 00:32.3 | 00:16.1 |
| 1:20 | 5:20 | 00:32.0 | 00:16.0 |
| 1:19 | 5:16 | 00:31.6 | 00:15.8 |
| 1:18 | 5:12 | 00:31.1 | 00:15.5 |
| 1:17 | 5:08 | 00:30.8 | 00:15.4 |
| 1:16 | 5:04 | 00:30.3 | 00:15.1 |
| 1:15 | 5:00 | 00:30.0 | 00:15.0 |
| 1:14 | 4:56 | 00:29.6 | 00:14.8 |
| 1:13 | 4:52 | 00:29.1 | 00:14.5 |
| 1:12 | 4:48 | 00:28.8 | 00:14.4 |
| 1:11 | 4:44 | 00:28.3 | 00:14.1 |
| 1:10 | 4:40 | 00:28.0 | 00:14.0 |
| 1:09 | 4:36 | 00:27.6 | 00:13.8 |
| 1:08 | 4:32 | 00:27.1 | 00:13.5 |
| 1:07 | 4:28 | 00:26.8 | 00:13.4 |
| 1:06 | 4:24 | 00:26.3 | 00:13.1 |
| 1:05 | 4:20 | 00:26.0 | 00:13.0 |
| 1:04 | 4:16 | 00:25.6 | 00:12.8 |
| 1:03 | 4:12 | 00:25.1 | 00:12.5 |
| 1:02 | 4:08 | 00:24.8 | 00:12.4 |
| 1:01 | 4:04 | 00:24.3 | 00:12.1 |
| 1:00 | 4:00 | 00:24.0 | 00:12.0 |
Running & Rowing Pace Tables
Whether you're training for a race, improving your endurance, or tracking your fitness progress, understanding your pace is essential. The tables linked above provide valuable insights into treadmill running speeds and rowing machine split times, helping you maximize your workouts.
Treadmill Running Speed & Pace Chart
The Running Pace link shows:
- How far you can run in 12 minutes (Cooper Test distance)
- Time required to complete 1 mile at each speed
- Time required to complete 0.1 miles (great for interval training!)
Rowing Split Time Chart
Rowing machines track performance using split times, which indicate how long it takes to row 500 meters. The Rowing Pace table shows how long it takes to row 2000m, 200m, and 100m at different split times.
Optimizing Your Workouts
For runners: Use the treadmill chart to set a pace that challenges you while maintaining good form.
For rowers: Improve efficiency by focusing on stroke rate and power to lower your split times.
By using these tables, you can train smarter, track progress, and push towards new fitness milestones! 🚀
Here's a great site for OTF benchmark strategies: OTF Planner / Benchmark Strategies
Disclaimer
This website is not affiliated with, endorsed by, or sponsored by Orangetheory Fitness. All references to Orangetheory Fitness are for informational purposes only. The content provided here is based on general fitness knowledge and personal experience and is not intended to represent official Orangetheory Fitness training methods or guidelines. For official information, please visit Orangetheory Fitness’s official website.