5k Training Plan (Beginner)

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Training for a 5k row is challenging because it is difficult to get the correct intensity and duration of training sessions in order to achieve maximum performance. This plan is calibrated so that you can train smarter in order for you to save time, avoid overtraining, and unnecessary effort for maximum gain. This rowing 5K training plan features three workouts each week for four weeks, with a 5km test row at the beginning of the 5th week. This plan is geared toward beginner experience levels. Each week the training sessions provide a plan to activate different energy systems. The plan progressively increases the volume for three weeks, then tapers a little for the fourth week, with a final 5km row in the fifth week. There are a total of 15 core training sessions in this plan. You may choose to supplement these training sessions with more low intensity but longer in volume training sessions if you choose to help supplement aerobic development. However, you should keep this training to no more than 75% of max heart rate. To access a spreadsheet to calculate your heart rate zones, use the following link and then make a copy for yourself by choosing file >> make a copy. You will then be able to edit the highlighted cells to calculate your zones. There are two tabs at the bottom of the spreadsheet. You can choose % of max heart rate system or the Karvonen formula if you would prefer: https://docs.google.com/spreadsheets/d/1IFV5g9J1dD--q9GX1_iWxvD_RQFmo8C8t510H8IQPIU/edit?usp=sharing For sessions that are marked UT2 and UT1 the heart rate zone is more important than pace or power. For the sessions that are marked AT, it is better to hit the target pace than be concerned too much with the heart rate zone. UT2 Heart Rate Zone is 60% to 70% of max heart rate (as a general guide) UT1 Heart Rate Zone is 70% to 80% of max heart rate (as a general guide) AT or above (including power training in this plan is 80% or higher of max heart rate) The above should only be used as a general guide because everyone has slightly different physiology and may adapt to training in different manners. For more information on rowing, indoor rowing, and other technical advice, please see my website https://www.coachbergenroth.com