10-15 minute warm-up

5,000 meter piece

Cool Down

Take this as an opportunity to see where you stand. The idea is to row this as strong as you can for the entire piece (around a 26-28 strk per minute). The time you get (and avg split) will help you train better. This length of piece is a great benchmark for where you stand fitness-wise. Be sure to stay consistent through out the piece yet completely exhaust yourself.