Backstroke
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The Basics
Backstroke is primarily used to improve your cardio. By changing the level of intensity, duration, and/or intervals, you can target different adaptations. Longer, less intense sessions improve your aerobic capacity while shorter, more intense sessions (often done as intervals) improve your power and anaerobic capacity.
Related Exercises
The most common or basic version of the given exercise.
Variation exercises are performed somewhat differently than the given exercise but are largely the same movement. They may target certain involved muscles to slightly different degrees.
Similar exercises work some or all of the same muscles, but are different from the given exercise in a way that doesn't make them as good of a replacement as the alternative exercises.
Reviews
Performance Standard Ranks
The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.
| Rank | Time | Score | Description | |
|---|---|---|---|---|
| ● | Untrained | <1 month | <30 | Average or below average. |
| ● | Beginner | 1-4 months | 30-40 | Better than average. |
| ● | Novice | 4-12 months | 40-50 | Much better than average. |
| ● | Intermediate | 1-2 years | 50-60 | Fit. A healthy, achievable goal for most people. |
| ● | Advanced | 2-4 years | 60-70 | Very fit. Difficult to achieve for most people. |
| ● | Elite | 4+ years | 70+ | Among the best. Nearing the average maximum potential. Likely able to compete at some level. |
Cardio Standards By Distance
The table shows the maximum time needed to reach each of the cardio ranks at different distances. The times on the table are based on competition data, world records, and the average time needed to attain each rank. To see personalized cardio standards for multiple exercises, check out the Cardio Standards page. You can also find your Cardio Score to see how you rank as part of our Fitness Score System.
Male Times
| ● Beginner | ● Novice | ● Intermediate | ● Advanced | ● Elite | |
|---|---|---|---|---|---|
| 25y | 16.13 | 14.59 | 13.32 | 12.25 | 11.35 |
| 50y | 38.89 | 34.55 | 31.09 | 28.25 | 25.89 |
| 50m | 43.86 | 38.84 | 34.84 | 31.6 | 28.9 |
| 100y | 3:14.81 | 2:14.32 | 1:42.49 | 1:22.86 | 1:09.54 |
| 100m | 3:33.04 | 2:28.0 | 1:53.39 | 1:31.89 | 1:17.25 |
| 200y | 6:41 | 4:51.91 | 3:49.46 | 3:09.02 | 2:40.7 |
| 200m | 7:19 | 5:20 | 4:11.75 | 3:27.54 | 2:56.53 |
| 400m | 15:04 | 10:59 | 8:38 | 7:07 | 6:03 |
| 500y | 17:13 | 12:34 | 9:54 | 8:10 | 6:57 |
| 800y | 28:07 | 20:32 | 16:10 | 13:20 | 11:21 |
| 800m | 31:04 | 22:37 | 17:47 | 14:39 | 12:27 |
| 1500m | 59:30 | 43:24 | 34:10 | 28:10 | 23:57 |
| 10,000m | 7:08:32 | 5:12:33 | 4:05:58 | 3:22:47 | 2:52:29 |
Female Times
| ● Beginner | ● Novice | ● Intermediate | ● Advanced | ● Elite | |
|---|---|---|---|---|---|
| 25y | 18.33 | 16.58 | 15.14 | 13.93 | 12.89 |
| 50y | 44.19 | 39.26 | 35.32 | 32.1 | 29.42 |
| 50m | 49.84 | 44.13 | 39.59 | 35.9 | 32.84 |
| 100y | 3:41.37 | 2:32.63 | 1:56.47 | 1:34.16 | 1:19.02 |
| 100m | 4:02.09 | 2:48.18 | 2:08.85 | 1:44.42 | 1:27.78 |
| 200y | 7:36 | 5:32 | 4:20.75 | 3:34.79 | 3:02.61 |
| 200m | 8:18 | 6:04 | 4:46.07 | 3:55.84 | 3:20.61 |
| 400m | 17:07 | 12:28 | 9:49 | 8:05 | 6:53 |
| 500y | 19:34 | 14:17 | 11:15 | 9:17 | 7:54 |
| 800y | 31:57 | 23:20 | 18:22 | 15:09 | 12:53 |
| 800m | 35:18 | 25:42 | 20:13 | 16:39 | 14:09 |
| 1500m | 1:07:36 | 49:19 | 38:49 | 32:00 | 27:13 |
| 10,000m | 8:06:58 | 5:55:10 | 4:39:31 | 3:50:26 | 3:16:01 |
