Dates: February 2 – March 29
Duration: 8 Weeks
Frequency: 3 Sessions per Week
Goal: PR your 5,000m row (yes… all 5,000 meters of it 😅)
What Is “PR Your 5K Row”?
This is an 8-week aerobic focus cycle built to make your engine stronger, your pacing smarter, and your rowing more efficient — so when it’s time to test your 5K, you don’t panic at 1,200m.
You’ll build:
- Stronger aerobic capacity
- Better pacing awareness
- Consistent power output
- Technique that holds up under fatigue
This isn’t random cardio. It’s structured, progressive training with a clear finish line: a faster 5K row.
Who Is This For?
This cycle is a great fit if:
- You want to improve your conditioning without complex skills
- You like having a measurable goal
- You’re newer and want to learn how to pace properly
- You’re experienced and chasing a legit 5K PR
- You’ve ever gone out way too hot and spent 3K questioning your life choices
So… basically everyone.
How It Works
Each week includes 3 different session types:
1️⃣ Threshold Sessions
Sustained efforts near your 5K pace.
These teach you how to sit in discomfort and hold speed without exploding.
2️⃣ Speed Sessions
Shorter, higher-intensity intervals.
We sharpen power, reinforce technique, and improve your ability to change gears.
3️⃣ Aerobic Sessions
Longer, lower-intensity work.
This is where we build your engine and efficiency. It won’t always feel spicy — but it’s doing serious work behind the scenes.
Every week includes all three.
Commitment (Read This Part 👀)
The magic happens with consistency.
- Best results: 3 sessions per week for 8 weeks
- Still solid progress: At least 2 per week
If you skip randomly and just show up for the “fun fast ones”… we see you.
Class Format
- All sessions fit into a regular 60-minute class
- Scaling happens through pacing targets, effort guidance, and distance adjustments
No one is “too slow” or “too new.”
We adjust the effort — not the mission.
BONUS: Track Your Progress with ErgData
HWPO has linked every workout to the Concept2 ErgData app.
The ErgData app connects directly to your rower so you can:
- Track splits
- Monitor pace consistency
- Log total meters
- Watch your progress week to week
If you’re the type who loves data… welcome to your Super Bowl.
👉 Download here: https://www.concept2.com/ergdata
What To Expect By Week 8
- More control over your pacing
- Stronger aerobic base
- Better posture and mechanics
- More confidence sitting in longer efforts
- A real shot at shaving serious time off your 5K
And maybe, just maybe, you won’t dread the rower anymore.
Let’s build that engine. 🚣♀️🔥