5-week 5k race indoor rowing

NDM Sports & Personal Training

Rowing, Swimming, Triathlon, Functional Fitness
Coach
Nick Moffatt

PB your 5k erg with this 5 week program! See my case study with national swimmer Matt Lewis who took 1min off his 5k score, and hit 100m training intervals in the pool 10s quicker. Whether you swim recreationally or race long or short, whether you row, run, or do triathlon, this progressive program boosts your aerobic capacity, useful for all sports, be they endurance or sprinting or power-based sports. The aerobic system is key for recovery and capacity to train, across all types.

This serves as a brilliant ‘off-feet conditioning’ program for those who want to push but don’t want to risk over-training eg. running based. With great cross-over to swimming training, Matt was keen to maximise the aerobic foundations for his swimming training, make most efficient use of his time and energy bolstering his capacity to hit the sprint work in the pool hard. With sprint intervals in the mix along with endurance work, this ticked a lot of boxes for Matt who went on to PB his 100m breast-stroke in a national masters competition.

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Potentiate your performance!
and reduce future injury risk – hips, ribs, lower back. Use the integrated warmup strength exercises. Combined with the bespoke weekly core workout you will get stronger as well as fitter by using this ergo program.
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Smash your PB!
2k under 7 mins is a great goal for any non-rower adult male cross-training for their sport. It is tough! Up your aerobic fitness base first with this 5k program to later take that from possible to realistic...
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Boost your endurance
The indoor rowing machine is a fantastic tool often under-utilised. Working every muscle in the body, with no impact, push your distance further on this program with varied distance and intensity sessions. Enjoy clocking up the kms and get in the flow.
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Learn and apply elite training
Build up during the first weeks. Prepare to peak and PB your 5k with a tapered week5. Learn different intensities and be guided by heart rate zones for each unique ergo workout. Apply an RPE chart with specified effort levels to maximise your intent and be pushed further.
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15 unique ergo sessions
Each of the 15 ergo sessions is unique. Every session is an important component of the progressive program, with varied distance, intensity throughout each part of the 5 week block. Capitalise on Nick's 15 years of rowing & coaching experience competing nationally having programmed hundreds of ergs leading rowers to PB.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Guidance for each unique ergo session with RPE, target heart rate zone, intent and rationale for the session in context. Guidance for pacing.
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Delivered through TrainHeroic
This will push you further, fitter, stronger and set you up for your PB, all through an app.
Equipment
Required
Indoor Rowing machine
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A

Glute Bridge

3 x 5

B

Supine Leg Swing

1 x 8

C

Single Leg RDL

1 x 5

D

Rowing

2 x 15:00

E

Static Hamstring to Quad Stretch

4 x 0:30

Tuesday
Week 1 Day 3

A

Bear Crawl

1 x 7

B

Couch Stretch (Hip Flexors)

2 x 0:30

C

T-Spine Reach

1 x 5

D

Rowing

6 x 1000

E

Press Ups (Mobility)

1 x 3

Thursday
Week 1 Day 5

A

Air Squat

1 x 10

B

DB Windmill

1 x 8

C

Push-Up

1 x 10

D

Rowing

1 x 5000

E

Pigeon Stretch

1 x 0:30

Friday
Week 1 Day 6

A

Dr S McGill side plank w/rotations

1 x 0:30

B

mcgill deadbug

1 x 1:00

C

Mcgill Bird Dog

1 x 1:00

D

Mcgill hip airplane

1 x 0:30

E

Mcgill Standing Hip circles

1 x 0:30

F

Single Leg Lowering

1 x 0:30

G

8-point plank

1 x 1:00

Coach
coach-avatar Nick Moffatt

Head Coach /Owner NDM Sports & Personal Training. Erstwhile school rower and Junior GB trialist, erstwhile club rower and coach competing nationally including on the infamous Tideway championship course Chiswick-Putney, Olympic venue Eton Dorney, and Henley on Thames at HRR in the PE, Thames and Wyfold Cups. Coached various boys, girls, men and women to PBs on water, in the gym and on the ergs.

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A Quote from a client Matthew:

"I now feel better equipped to train effectively without access to a pool and I’m eager to make rowing a regular part of my training, probably in place of running or alternating with it each week. "

Get 5-week 5k race indoor rowing
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The Proof
verified-athlete-avatar Matthew Lewis

Competitive swimmer 50m&100m Breast

Verified Athlete

"I was really pleased with the 5k program which saw me PB 5k twice. I then reached my ambitious goal: Sub 7-minute 2k with a subsequent program from Nick. The 5k laid the foundations. My return to swimming evidenced the great rowing work, going 10s faster in each 100m repetition in training."

5-week 5k race indoor rowing