5K Rowing Workout Guide

Why Row 5K?

The 5,000m distance is one of the most useful training and testing distances on the erg. It is long enough to be a genuine aerobic test but short enough to sustain near-threshold intensity. Many coaches use the 5K as a fitness indicator because it correlates well with aerobic capacity without the extreme discomfort of the 2K. It is also an excellent standalone workout that builds both endurance and mental toughness.

Pacing Strategy

The 5K should be rowed at a steady, sustainable pace — approximately your lactate threshold intensity. Target a split that is 8-12 seconds slower than your 2K average split. For example, if your 2K split is 1:45, aim for 1:53-1:57 for the 5K. Start conservatively for the first 1000m, settle into rhythm from 1000-4000m, and push the final 1000m. Even pacing is more important here than in the 2K.

Training for 5K

Build your 5K through a combination of steady state volume (UT2), threshold work (UT1), and specific 5K-pace intervals. A typical week might include 3-4 steady state sessions at 2:00+ split, 1-2 threshold sessions of 3-4 x 10 minutes at 5K pace, and one harder interval session. Total weekly volume of 60-90 minutes of erg work is sufficient for most recreational rowers.

Heart Rate Targets

During a 5K test, expect your heart rate to reach 85-92% of maximum. For training at 5K pace, target 80-88% of max HR. If your heart rate drifts above 90% during a training piece, you are likely going too hard for a sustainable training stimulus. Use heart rate to regulate effort on longer pieces where split time alone can be misleading.

Workout Plan

Tips

• +Stroke rate for a 5K should be 24-28 spm — lower than a 2K.
• +Focus on a strong drive and relaxed recovery to maintain efficiency.
• +Use music or a podcast for longer steady pieces to maintain focus.
• +Track your 5K splits in Watta to monitor progression over weeks.
• +Hydrate before the piece — 20 minutes is long enough for dehydration to affect performance.

Further Reading

• Concept2 Training Resources — Official training guides and workout of the day from Concept2.
• British Rowing — Indoor Rowing — Training plans and resources from the national governing body.
• Concept2 Rankings — Global erg rankings by distance, age, and weight category.