RA 5K W5S3
🚣 Week 5 Session 3 is 12 x 30 sec + 1min. All at 30spm as follows🚣‍♀️

4 x 30 sec / 60 sec rest
4 x 30 se…

RA 5K W5S2
🚣 Week 5 Session 2 is 30 minutes at 18spm 🚣‍♀️
For full information about the RowAlong 5K Plan. go to:

RA 5K W5S1
🚣 Week 5 Session 1 is 2 x 10 mins with 3 min rests at 5K Stroke Rate 🚣‍♀️

Pace Guide = 5K+1-3 (2K+6-8)
E…

RA 5K W4S5
🚣 Week 4 Session 4 is 3 x 8 minute with 2:30 rests 🚣‍♀️

But rather than a straight 8 minutes, this is how you&…

RA 5K W4S4
🚣 Week 4 Session 4 is 5 x 8 mins with 1 min rests at 18/20/22/20/18spm 🚣‍♀️

Pace Guide = 5K+15-17 to start -…

RA W4S3
🚣 Week 4 Session 4 is 5 x 4mins with 3 min rests 🚣‍♀️

Pace Guide = 5K Pace (Around 2K+5)
Effort Guide = 9-1…

RA Wk4S2
🚣 Week 4 Session 2 is 30 mins at 20spm 🚣‍♀️

Pace Guide = 2K+18-20 (5K+13-15)
Effort Guide = 5-6
Speech…

RA 5K W4S1
🚣 Week 4 Session 1 is 8 x 3minutes at 5K Stroke rate (RowAlong at 28spm) 🚣‍♀️

Pace Guide = 2K+6-8 (5K+1-3)

RA 5K W3S5
🚣 Week 3 Session 5 is 20 mins at 24 strokes per minute 🚣‍♀️

Pace Guide = 2K+12 (5K+7)
Effort Guide = 6-7…

RA 5K W3S4
🚣 Week 3 Session 4 is 30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm 🚣‍♀️

Pace Guide = 18spm…

RA 5K W3S3
🚣 Week 3 Session 3 is 20 x 1min/1min rest at 20spm 🚣‍♀️

Pace Guide = MAX POWER each stroke
Effort Guide…

RA 5K W3S2
🚣 Week 3 Session 2 is 30mins at 20spm with 1 power stroke every minute 🚣‍♀️

Pace Guide = 2K+18-20 (5K+13-15)…

Workout Warmup/Cool Down
10 Minutes
app.erg.zone

RA 5K W3S1
🚣 Week 3 Session 1 is 5 x 5mins 2min rests - at 5K stroke rate (28spm for me) 🚣‍♀️

Pace Guide = 5K + 1-3 - (…

RA 5K W2S5
🚣 Week 2 Session 5 is 10min/4/10/4min at 20/24/20/28spm 🚣‍♀️

Pace Guide = 2K + 18 / 12 / 18 / 6
Effort G…

RA 5K W2S4
🚣 Week 2 Session 4 is 30 minutes, alternating 18 and 20spm every 5 minutes 🚣‍♀️

Pace Guide = 2K+20-22 / 18-2…

RA 5K W2S3
🚣 Week 2 Session 3 is 10 x2:30 with 1:15​ rests at 5k stroke rate 🚣‍♀️

Pace Guide = 2K+5 (5k pace)
Effor…

RA 5K W2S3
🚣 Week 2 Session 3 is 10 x2:30 with 1:15​ rests at 5k stroke rate 🚣‍♀️

Pace Guide = 2K+5 (5k pace)
Effor…

RA 5K Plan W2S2
🚣 Week 2 Session 2 is 3 x 13minutes with 90 second rests 🚣‍♀️
18spm then 20spm then 18spm

Pace Guid…

RA 5K Plan W2S2
🚣 Week 2 Session 2 is 3 x 13minutes with 90 second rests 🚣‍♀️
18spm then 20spm then 18spm

Pace Guid…

RA 5K W2S1
🚣 Week 2 Session 1 is 7 x 4minutes at 28spm with 2:30​ rests 🚣‍♀️

Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3)
E…

RA 5K W1S5
🚣 Week 1 Session 5 is 4/2/4 min - rest 2:30​ - repeat 2 more times 🚣‍♀️

4mins done at 20spm
2mins done a…

RA 5K W1S4
🚣 Week 1 Session 4 is 2 x 20 minutes at 22spm (2 minute rest) 🚣‍♀️

Pace Guide = 2K+16 to 18 (5K+11 to 13)
…

RA 5k W1S3
🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣‍♀️

Pace Guide = 5K pace or better (2K+5-6)
Ef…

RA 5k Plan W1S2
🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣‍♀️

Pace Guide = 2K+20/18 (5K+15/1…