Fabulous 5K

Warm up then do:

  • 0m -1000m Find your working pace (split), where you can talk but you’d rather not
  • 1k – 2k Rolling 100s: Alternate rowing hard for 100 meters, then paddling for 100 meters
  • 2k – 3k Working pace (that you found in the first 1000m) for 500 meters, then row hard for 500 meters
  • 3k – 4k Easy row for the first 200 meters, rolling 100s for the next 800 meters, row hard for the last 200 meters
  • 4k – 5k Repeat the sequence above, sprinting the last 200 meters

Cool down 3-5 minutes at least before getting off the rower.