For an intermediate swimmer, the average time to swim 4000m is 01:12:42 for men and 01:21:34 for women.
A good 4000m time is 01:12:42 for men and 01:21:34 for women. This is the average 4000m time across all ages. Compare your 4000m time by age and ability below.
For an intermediate swimmer, the average time to swim 4000m is 01:12:42 for men and 01:21:34 for women.
| Swimming Level | Male | Female |
|---|---|---|
| Beginner | 01:55:41 | 02:08:40 |
| Novice | 01:31:46 | 01:42:43 |
| Intermediate | 01:12:42 | 01:21:34 |
| Advanced | 58:07 | 01:05:07 |
| Elite | 47:18 | 52:45 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Swimming Level | Male | Female |
|---|---|---|
| Beginner | 02:53.5 | 03:13.0 |
| Novice | 02:17.7 | 02:34.1 |
| Intermediate | 01:49.1 | 02:02.3 |
| Advanced | 01:27.2 | 01:37.7 |
| Elite | 01:10.9 | 01:19.1 |
100m: Average pace per 100 metres, shown in minutes and seconds (mm:ss.s).
| Swimming Level | Male | Female |
|---|---|---|
| Beginner | 02:38.7 | 02:56.5 |
| Novice | 02:05.9 | 02:20.9 |
| Intermediate | 01:39.7 | 01:51.9 |
| Advanced | 01:19.7 | 01:29.3 |
| Elite | 01:04.9 | 01:12.4 |
100yd: Average pace per 100 yards, shown in minutes and seconds (mm:ss.s).
A good 4000m time is 01:12:42 for men. This is the average time across all ages.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 02:23:13 | 01:53:37 | 01:30:00 | 01:11:57 | 58:33 |
| 15 | 02:00:02 | 01:35:14 | 01:15:27 | 01:00:19 | 49:05 |
| 20 | 01:55:46 | 01:31:51 | 01:12:46 | 58:10 | 47:20 |
| 25 | 01:56:17 | 01:32:15 | 01:13:05 | 58:25 | 47:33 |
| 30 | 01:56:49 | 01:32:40 | 01:13:25 | 58:41 | 47:46 |
| 35 | 01:57:21 | 01:33:06 | 01:13:45 | 58:58 | 47:59 |
| 40 | 01:57:55 | 01:33:33 | 01:14:07 | 59:15 | 48:13 |
| 45 | 02:00:37 | 01:35:41 | 01:15:48 | 01:00:36 | 49:19 |
| 50 | 02:03:36 | 01:38:03 | 01:17:41 | 01:02:06 | 50:32 |
| 55 | 02:06:43 | 01:40:32 | 01:19:39 | 01:03:40 | 51:49 |
| 60 | 02:10:01 | 01:43:09 | 01:21:43 | 01:05:19 | 53:10 |
| 65 | 02:13:49 | 01:46:10 | 01:24:06 | 01:07:14 | 54:43 |
| 70 | 02:19:48 | 01:50:54 | 01:27:52 | 01:10:14 | 57:10 |
| 75 | 02:28:45 | 01:58:01 | 01:33:29 | 01:14:44 | 01:00:49 |
| 80 | 02:41:49 | 02:08:22 | 01:41:42 | 01:21:18 | 01:06:10 |
| 85 | 03:00:56 | 02:23:32 | 01:53:43 | 01:30:54 | 01:13:59 |
| 90 | 03:30:00 | 02:46:36 | 02:11:59 | 01:45:30 | 01:25:52 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 03:34.8 | 02:50.4 | 02:15.0 | 01:47.9 | 01:27.8 |
| 15 | 03:00.1 | 02:22.8 | 01:53.2 | 01:30.5 | 01:13.6 |
| 20 | 02:53.7 | 02:17.8 | 01:49.1 | 01:27.2 | 01:11.0 |
| 25 | 02:54.4 | 02:18.4 | 01:49.6 | 01:27.6 | 01:11.3 |
| 30 | 02:55.2 | 02:19.0 | 01:50.1 | 01:28.0 | 01:11.6 |
| 35 | 02:56.0 | 02:19.7 | 01:50.6 | 01:28.4 | 01:12.0 |
| 40 | 02:56.9 | 02:20.3 | 01:51.2 | 01:28.9 | 01:12.3 |
| 45 | 03:00.9 | 02:23.5 | 01:53.7 | 01:30.9 | 01:14.0 |
| 50 | 03:05.4 | 02:27.1 | 01:56.5 | 01:33.1 | 01:15.8 |
| 55 | 03:10.1 | 02:30.8 | 01:59.5 | 01:35.5 | 01:17.7 |
| 60 | 03:15.0 | 02:34.7 | 02:02.6 | 01:38.0 | 01:19.7 |
| 65 | 03:20.7 | 02:39.2 | 02:06.2 | 01:40.9 | 01:22.1 |
| 70 | 03:29.7 | 02:46.4 | 02:11.8 | 01:45.4 | 01:25.7 |
| 75 | 03:43.1 | 02:57.0 | 02:20.2 | 01:52.1 | 01:31.2 |
| 80 | 04:02.7 | 03:12.5 | 02:32.5 | 02:01.9 | 01:39.2 |
| 85 | 04:31.4 | 03:35.3 | 02:50.6 | 02:16.4 | 01:51.0 |
| 90 | 05:15.0 | 04:09.9 | 03:18.0 | 02:38.3 | 02:08.8 |
100m: Average pace per 100 metres, shown in minutes and seconds (mm:ss.s).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 03:16.4 | 02:35.8 | 02:03.5 | 01:38.7 | 01:20.3 |
| 15 | 02:44.6 | 02:10.6 | 01:43.5 | 01:22.7 | 01:07.3 |
| 20 | 02:38.8 | 02:06.0 | 01:39.8 | 01:19.8 | 01:04.9 |
| 25 | 02:39.5 | 02:06.5 | 01:40.2 | 01:20.1 | 01:05.2 |
| 30 | 02:40.2 | 02:07.1 | 01:40.7 | 01:20.5 | 01:05.5 |
| 35 | 02:41.0 | 02:07.7 | 01:41.2 | 01:20.9 | 01:05.8 |
| 40 | 02:41.7 | 02:08.3 | 01:41.6 | 01:21.3 | 01:06.1 |
| 45 | 02:45.4 | 02:11.2 | 01:44.0 | 01:23.1 | 01:07.6 |
| 50 | 02:49.5 | 02:14.5 | 01:46.5 | 01:25.2 | 01:09.3 |
| 55 | 02:53.8 | 02:17.9 | 01:49.2 | 01:27.3 | 01:11.1 |
| 60 | 02:58.3 | 02:21.5 | 01:52.1 | 01:29.6 | 01:12.9 |
| 65 | 03:03.6 | 02:25.6 | 01:55.4 | 01:32.2 | 01:15.0 |
| 70 | 03:11.8 | 02:32.1 | 02:00.5 | 01:36.3 | 01:18.4 |
| 75 | 03:24.0 | 02:41.9 | 02:08.2 | 01:42.5 | 01:23.4 |
| 80 | 03:41.9 | 02:56.1 | 02:19.5 | 01:51.5 | 01:30.7 |
| 85 | 04:08.2 | 03:16.9 | 02:36.0 | 02:04.7 | 01:41.5 |
| 90 | 04:48.0 | 03:48.5 | 03:01.0 | 02:24.7 | 01:57.8 |
100yd: Average pace per 100 yards, shown in minutes and seconds (mm:ss.s).
A good 4000m time is 01:21:34 for women. This is the average time across all ages.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 02:22:06 | 01:53:26 | 01:30:05 | 01:11:55 | 58:16 |
| 15 | 02:11:18 | 01:44:49 | 01:23:14 | 01:06:27 | 53:50 |
| 20 | 02:08:40 | 01:42:43 | 01:21:34 | 01:05:07 | 52:45 |
| 25 | 02:09:09 | 01:43:05 | 01:21:52 | 01:05:21 | 52:57 |
| 30 | 02:09:46 | 01:43:36 | 01:22:16 | 01:05:40 | 53:13 |
| 35 | 02:10:25 | 01:44:07 | 01:22:40 | 01:06:00 | 53:29 |
| 40 | 02:11:05 | 01:44:39 | 01:23:06 | 01:06:20 | 53:45 |
| 45 | 02:11:47 | 01:45:12 | 01:23:32 | 01:06:41 | 54:02 |
| 50 | 02:13:02 | 01:46:12 | 01:24:20 | 01:07:19 | 54:33 |
| 55 | 02:16:15 | 01:48:45 | 01:26:22 | 01:08:57 | 55:52 |
| 60 | 02:21:48 | 01:53:12 | 01:29:53 | 01:11:46 | 58:09 |
| 65 | 02:30:30 | 02:00:09 | 01:35:24 | 01:16:10 | 01:01:43 |
| 70 | 02:43:39 | 02:10:38 | 01:43:44 | 01:22:49 | 01:07:06 |
| 75 | 03:01:07 | 02:24:35 | 01:54:49 | 01:31:39 | 01:14:16 |
| 80 | 03:23:24 | 02:42:22 | 02:08:56 | 01:42:56 | 01:23:24 |
| 85 | 03:52:47 | 03:05:49 | 02:27:34 | 01:57:48 | 01:35:27 |
| 90 | 04:33:12 | 03:38:05 | 02:53:11 | 02:18:15 | 01:52:01 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 03:33.2 | 02:50.2 | 02:15.1 | 01:47.9 | 01:27.4 |
| 15 | 03:16.9 | 02:37.2 | 02:04.8 | 01:39.7 | 01:20.8 |
| 20 | 03:13.0 | 02:34.1 | 02:02.3 | 01:37.7 | 01:19.1 |
| 25 | 03:13.7 | 02:34.6 | 02:02.8 | 01:38.0 | 01:19.4 |
| 30 | 03:14.7 | 02:35.4 | 02:03.4 | 01:38.5 | 01:19.8 |
| 35 | 03:15.6 | 02:36.2 | 02:04.0 | 01:39.0 | 01:20.2 |
| 40 | 03:16.6 | 02:37.0 | 02:04.6 | 01:39.5 | 01:20.6 |
| 45 | 03:17.7 | 02:37.8 | 02:05.3 | 01:40.0 | 01:21.0 |
| 50 | 03:19.5 | 02:39.3 | 02:06.5 | 01:41.0 | 01:21.8 |
| 55 | 03:24.4 | 02:43.1 | 02:09.5 | 01:43.4 | 01:23.8 |
| 60 | 03:32.7 | 02:49.8 | 02:14.8 | 01:47.6 | 01:27.2 |
| 65 | 03:45.8 | 03:00.2 | 02:23.1 | 01:54.2 | 01:32.6 |
| 70 | 04:05.5 | 03:16.0 | 02:35.6 | 02:04.2 | 01:40.7 |
| 75 | 04:31.7 | 03:36.9 | 02:52.2 | 02:17.5 | 01:51.4 |
| 80 | 05:05.1 | 04:03.6 | 03:13.4 | 02:34.4 | 02:05.1 |
| 85 | 05:49.2 | 04:38.7 | 03:41.3 | 02:56.7 | 02:23.2 |
| 90 | 06:49.8 | 05:27.1 | 04:19.8 | 03:27.4 | 02:48.0 |
100m: Average pace per 100 metres, shown in minutes and seconds (mm:ss.s).
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 10 | 03:14.9 | 02:35.6 | 02:03.6 | 01:38.6 | 01:19.9 |
| 15 | 03:00.1 | 02:23.8 | 01:54.2 | 01:31.1 | 01:13.8 |
| 20 | 02:56.5 | 02:20.9 | 01:51.9 | 01:29.3 | 01:12.4 |
| 25 | 02:57.1 | 02:21.4 | 01:52.3 | 01:29.6 | 01:12.6 |
| 30 | 02:58.0 | 02:22.1 | 01:52.8 | 01:30.1 | 01:13.0 |
| 35 | 02:58.9 | 02:22.8 | 01:53.4 | 01:30.5 | 01:13.3 |
| 40 | 02:59.8 | 02:23.5 | 01:54.0 | 01:31.0 | 01:13.7 |
| 45 | 03:00.8 | 02:24.3 | 01:54.6 | 01:31.5 | 01:14.1 |
| 50 | 03:02.5 | 02:25.7 | 01:55.7 | 01:32.3 | 01:14.8 |
| 55 | 03:06.9 | 02:29.2 | 01:58.5 | 01:34.6 | 01:16.6 |
| 60 | 03:14.5 | 02:35.3 | 02:03.3 | 01:38.4 | 01:19.7 |
| 65 | 03:26.4 | 02:44.8 | 02:10.9 | 01:44.5 | 01:24.6 |
| 70 | 03:44.5 | 02:59.2 | 02:22.3 | 01:53.6 | 01:32.0 |
| 75 | 04:08.4 | 03:18.3 | 02:37.5 | 02:05.7 | 01:41.9 |
| 80 | 04:39.0 | 03:42.7 | 02:56.9 | 02:21.2 | 01:54.4 |
| 85 | 05:19.3 | 04:14.9 | 03:22.4 | 02:41.6 | 02:10.9 |
| 90 | 06:14.7 | 04:59.1 | 03:57.5 | 03:09.6 | 02:33.6 |
100yd: Average pace per 100 yards, shown in minutes and seconds (mm:ss.s).
| Beginner | Faster than 5% of swimmers. |
|---|---|
| Novice | Faster than 20% of swimmers. |
| Intermediate | Faster than 50% of swimmers. |
| Advanced | Faster than 80% of swimmers. |
| Elite | Faster than 95% of swimmers. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Swimming Level analysed 227 qualifying results from 2,741 community results submitted by 1,851 Swimming Level users from 2022 to 2026 to produce our 4000m swim time standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community results | 2,741 |
|---|---|
| Community users | 1,851 |
| Qualifying results | 227 |
| Male results | 155 |
| Female results | 72 |
| Data start | |
| Data cutoff | |
| Model generated |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
The Swimming Level Calculator can show your exact level of swimming performance at any age.