Training for a 5k row is also challenging because it is difficult to get the correct intensity and duration of training sessions in order to achieve maximum performance while avoiding overtraining.
This 5k row training plan is calibrated so that you can train smarter in order for you to save time, avoid overtraining, and unnecessary effort for maximum gain.
This rowing 5K training plan features five workouts and one optional cross-training session each week for 8 weeks, with a 5km test row at the end of the 8th week. This plan is geared toward intermediate to advanced experience levels. Each week the training sessions provide a plan to activate different energy systems. The plan progressively increases the volume leading up to the 8th week finishing with a 5k test row.
There are a total of 40 core training sessions in this 5k row training plan. You may choose to supplement these training sessions with more low intensity but longer in volume training sessions if you choose to help supplement aerobic development. However, you should keep this training to no more than 75% of max heart rate.
To access a spreadsheet to calculate your heart rate zones, use the following link and then make a copy for yourself by choosing file >> make a copy. You will then be able to edit the highlighted cells to calculate your zones. There are two tabs at the bottom of the spreadsheet. You can choose % of max heart rate system or the Karvonen formula if you would prefer:
5k Row Training Plan Energy Zones
For sessions that are marked UT2 and UT1 the heart rate zone is more important than pace or power.
For the sessions that are marked AT (anaerobic threshold), TR (transportation), and AN (anaerobic), it is better to hit the target pace than be concerned too much with the heart rate zone.
UT2 Heart Rate Zone is 60% to 70% of max heart rate (as a general guide)
UT1 Heart Rate Zone is 70% to 80% of max heart rate (as a general guide)
AT, TR, and AN (including power training in this plan is 80% or higher of max heart rate)
The above should only be used as a general guide because everyone has slightly different physiology and may adapt to training in different ways.
What You Need For This Plan
- Concept2 Rowing Machine with PM5 V2 Monitor (preferred)
- Heart Rate Monitor (optional)
- Concept2 Bike Erg (optional for cross training session each week)
What You Need To Do To Purchase The Plan
Click the logo link below to access the plan on the ErgZone platform. The cost is currently $47 for the 8-week plan.