ACFT Row Standards 2023 | 5K Row Times & Scoring Guide
The ACFT Row Standards 2023 play a critical role in ensuring soldiers who cannot perform the Two-Mile Run due to medical conditions or permanent profiles still meet the Army Combat Fitness Test (ACFT) requirements. This rowing event offers a valid alternative that assesses cardiovascular endurance, muscle strength, and aerobic capacity using a rowing machine.
Whether you’re preparing for Basic Training, ROTC programs, or ongoing Unit Physical Training, understanding the updated row standards is essential to passing the test and maintaining combat readiness.
ACFT Score Chart
What Is the ACFT Row Event?
The ACFT row event is one of several ACFT alternate events authorized for soldiers who are medically excused from the Two-Mile Run. The exercise is performed on a rowing machine (typically the Concept2 Rower) and consists of a 5,000-meter row for time.
- They have a permanent profile or documented medical condition.
- They are cleared through proper channels using forms like DA Form 2028 or DA Form 705-TEST.
- They receive approval under guidelines set by Army Regulation 600-9 and Army Directive 2022-05.
Alternate aerobic events include:
- 5,000-Meter Row
- 15,000-Meter Bike
- 1,000-Meter Swim
- 2.5-Mile Walk
ACFT Row Standards 2023: Scoring and Time Requirements
The ACFT scoring system does not assign a point value to the alternate aerobic events. Instead, participants must meet or exceed the minimum time requirement to earn a “GO” in the test. Performance on the rower is not calculated into a total score, but it must still meet the minimum Army Minimum Standard.
Minimum Passing Times for the 5,000-Meter Row Event
| Age Group | Male Time (MM:SS) | Female Time (MM:SS) |
|---|---|---|
| 17–21 | 30:48 | 33:48 |
| 22–26 | 30:30 | 33:18 |
| 27–31 | 30:20 | 32:48 |
| 32–36 | 30:30 | 33:18 |
| 37–41 | 30:48 | 33:48 |
| 42–46 | 30:48 | 33:48 |
| 47–51 | 31:48 | 34:48 |
| 52–56 | 31:48 | 34:48 |
| 57–61 | 32:50 | 35:48 |
| Over 62 | 32:50 | 35:48 |
These times represent a “GO” and are adjusted by age and gender in line with the ACFT Scoring Tables and ACFT MOD (Modified).
How Is the Rowing Event Scored in ACFT?
- Unlike the other 6 main ACFT events (like the Sprint Drag Carry, Repetition Maximum Deadlift, or Standing Power Throw), the rowing event doesn’t use a point-based scoring scale.
- Instead, participants must simply complete the row in under the allotted time for their age and gender to receive a “GO.”
- A soldier taking the row will not contribute to their total score but must pass it as part of the overall Army Fitness Test.
Row vs. Run vs. Other Alternate Events
If you’re debating between the 5,000-Meter Row, 15,000-Meter Bike, or 1,000-Meter Swim, here’s a breakdown:
Comparison of Alternate Aerobic Events
| Event | Distance | Time Requirement | Environment |
|---|---|---|---|
| Two-Mile Run | 2 Miles | Points-Based | Outdoor Course |
| 5,000-Meter Row | 5,000 M | Time-Based | Indoor Rowing Machine |
| 1,000-Meter Swim | 1,000 M | Time-Based | Swimming Pool |
| 15,000-Meter Bike | 15,000 M | Time-Based | Exercise Bike |
| 2.5-Mile Walk | 2.5 Miles | Time-Based | Outdoor Course |
Pro Tip: Choose based on your cardiovascular fitness, access to equipment, and guidance from your unit commander or medical review officer.
Training Tips to Improve Your Row Time
Improving your rowing time takes a combination of technique, endurance, and mental strategy. Here’s how to prepare effectively:
Training Tips:
- Set resistance (damper/fan adjustment) properly to avoid early burnout.
- Use correct foot strap tension to lock your feet for better stroke power.
- Practice your stroke rate: aim for 22–28 strokes per minute.
- Train using intervals: alternate between sprints and moderate rows.
- Work on muscular endurance with compound lifts using a hex bar and medicine ball throws.
Avoid These Common Rowing Mistakes
Even the fittest soldiers can fall short if technique is off. Watch out for:
- Over-reliance on arms instead of legs/core.
- Hunching or poor posture during strokes.
- Not adjusting the resistance level or damper.
- Incorrect breathing – always exhale during drive phase.
Army Policy & Forms for Row Eligibility
If you believe you qualify for an alternate event like the row, you must have documentation in compliance with:
- FM 7-22 and ATP 7-22.01 / 7-22.02
- Army Directive 2025-17
- Army Regulation 600-9 (Army Body Fat Standard)
- DA Form 705-TEST to officially record your event
- DA Form 2028 to propose changes or updates
ACFT in the H2F System: More Than Just a Test
The Holistic Health and Fitness (H2F) System represents a shift from testing to total health promoting long-term readiness through fitness centers, outdoor activities, recreational sports leagues, and structured obstacle courses.
The ACFT, including alternate events like rowing, aligns with the broader goals of muscle strength, body fat assessment, and sustainable performance for every Military Occupational Specialty.
Frequently Asked Questions
❓ What’s a competitive row time for the ACFT?
A row under 25–26 minutes is considered excellent, even though the minimum may be 30+ minutes.
❓ Is the rowing event harder than the run?
It depends on your cardiovascular endurance. Rowing engages more upper-body and core.
❓ Can I train for the row at civilian gyms?
Yes, just make sure you practice on a Concept2 or Army-approved rowing machine.
❓ Will I lose points by taking the row event?
No points are awarded or lost. You must simply pass the event with a “GO.”
❓ Is the rowing event available at all Army posts?
Some smaller or remote posts may not have rowing machines. Always check in advance.
Final Thoughts on ACFT Row Standards 2023
The ACFT Row Standards 2023 ensure that all soldiers regardless of injury or medical condition have a fair and challenging way to demonstrate aerobic endurance and meet Army expectations. Whether you’re using the 5,000-Meter Row as a long-term alternative or a temporary replacement, preparation is key.
Master your form, build endurance, and keep pace with Army standards so you’re ready not just for the test but for anything.