5K Row Training Plan

If you are looking for my 2k training plan please click here.

Even with the best training plan, the limiting factor is often technical application. It is frustrating to work so hard and not see the gains given all of the efforts you put in. 

For this reason, I include my Technical Drills To Help Improve Technique On The Rowing Machine Guide (value $30) with all of my training plans. This guide includes the twelve most important drills that you can use to improve your rowing stroke and gain speed in the shortest period of time.

My 5k Preparation training plan is a four-week program specifically designed to improve the 5000m row performance.

The plan features four training sessions per week. These sessions are generally broken down into three rowing sessions and a circuit training session.

There are also supplementary core sessions to help you develop stability in your core.

The 5k row training plan involves three weeks of gradual increases in volume and intensity with a four week of lower volume culminating in a 5000m test row at the end of this week.

In order to perform this training program and the most benefits, you will need the plan. Some equipment is optional, but helpful for the best experience.

  1. Concept2 Rowing Machine (preferred) or similar 
  2. Heart Rate Monitor (optional)
  3. Stability ball (optional)
  4. Jump rope (optional)
  5. Yoga mat (optional)

My plans come with a 30-day money back guarantee if you are not satisfied with the program. 

What You Need To Do To Purchase The Plan

  1. Make a payment via PayPal for $25. Use the button below.
  1. Print off and sign the waiver linked below.

Send me an email at neil@coachbergenroth.com and I will email you the plan as soon as I can.

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