Warm up: 10 minutes
2 @ 22, 2 @ 24, 2 @ 26, 2 @ 28
Keep power steady and should end better than 5k pace

2 x 6 min (2 min @ 20, 2 min @ 22, 2 min @ 24) look to be at 5k pace at 24
1 x 6 min (2 min @ 22, 2 min @ 24, 2 min @ 26) look to be at 2-4 seconds faster than 5k pace when you reach 26

3 x 15 strokes at Full pressure: Build the first 3 strokes at 24, 26, 28 then keep it at 30-32 for the duration of the piece.

Cool Down.

This practice builds the engine and power. The low rate high velocity will recruit your muscles to be as strong and efficient as possible.