"5k Row" [BENCHMARK]
Duration: 30:00
For Time:
5,000 Meter Row
Time Cap: 30 Minutes
AEROBIC POWER
STIMULUS
- Overview: This aerobic benchmark is one of the clearest tests of fitness because it pushes your VO₂ max, lactate threshold, and aerobic efficiency all at once. Make sure you update your time in the PR section of the app!
- To complete under the 30-minute time cap, you have to row under a 3:00 per 500m pace. The effort and intensity required to hold the pace you start at will increase several times throughout – stay engaged!
- Men and women row the same distance today.
- Intended Intensity: RPE 6-9
- Fitness Attribute Improved: Aerobic Power
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every 100m not completed.
STRATEGY
- Pacing a 5k is all about choosing a sustainable effort from the beginning. It should feel like an RPE 6 and shouldn't rise above an RPE 8 until the last 3-4 minutes.
- Your first 3,000m should look and feel very similar, with the third 1,000m starting to require a bit more focus. The hardest section is the 4th 1,000m, which starts to require more effort, but still not close enough to the end to feel that surge of energy - lean in here.
- An RPE 6-7 is about 0:10-0:15 slower than your 2k PR pace. It’s a labored effort that requires focus. You can speak a few words between breaths. You can sustain it for 15-30 minutes.
SUBSTITUTIONS
5,000 METER ROW
- 4,000m Ski
- 250/200 Calorie Echo Bike
- 10,000m Bike Erg
- 4,000m (2.5 Mile) Run
- 20:00 Hard Effort on Treadmill/Runner
MOVEMENT PREP
3:00 easy row, gradually increasing stroke rate & pace
3 x 0:30 faster strokes at RPE 7, 0:30 easy