Todos los Entrenamientos · Ergómetro (Indoor) En el Agua 5.000m Continuo

Test de 5.000m Regata de Fondo por Escalones (5 × 1.000m @ 24–30+ SPM)

Desarrolla resistencia para 5K y regatas de otoño con un 5 × 1.000m continuo en negative-split subiendo de 24 a 30+ SPM.

Volumen
5.000m
Ritmo Objetivo
24 – 30+ SPM
Seg / Palada
2.50s – 2.00s
Zona
AT Threshold → VO2
Descargar Libro Excel 3 Pestañas (.xlsx) CSV (.csv)
Calentamiento y Preparación (15 min) Completar antes del Bloque 1

15 Minutos de Calentamiento de Umbral para 5.000m

Un 5.000m continuo requiere una base aeróbica activada antes de la salida para no acumular deuda de oxígeno en el primer kilómetro a 24 SPM.

Min 0:00 – 6:00

Progressive Aerobic Build

Row steady from 18 to 22 SPM, focusing on long finishes and relaxed grip through the forearms.

Min 6:00 – 10:00

4-Minute Threshold Step-Up

Build by 1-minute steps (22 → 24 → 26 → 28 SPM) at 80% race pressure to open up heart rate and ventilation.

Min 10:00 – 15:00

2 × 20-Stroke Opening Rate Settles

Practice settling immediately onto 24 SPM (2.50s/stroke) with 2 min easy paddling before moving to the start.

Estructura de la Sesión

Prescripción de Cadencia y Parciales por Bloque

BloqueDuración / Dist.SPM ObjetivoSeg / PaladaObjetivo Erg (vs 2k)Enfoque Técnico / Agua
0m – 1,000m · Rhythm Foundation1,000m24 SPM2.50s5k goal + 2.0sDiscipline off the start; lock 24 SPM and long horizontal leg drive
1,000m – 2,000m · Threshold Settle1,000m25 SPM2.40s5k goal + 1.0sAdd +1 SPM through cleaner finish tap-down; drop split by 1.0s
2,000m – 3,000m · The Middle Bridge1,000m26 SPM2.31sExact 5k goalHold exact goal 5k split through the third kilometer; sit tall
3,000m – 4,000m · Press the Turn1,000m28 SPM2.14s5k goal - 1.5sCommit legs early at the catch; attack the fourth kilometer
4,000m – 5,000m · Chute Sprint1,000m30+ SPM≤ 2.00s5k goal - 2.5s+Empty the tank; lift to 32+ SPM in the final 300 meters
Ergómetro (Indoor)

Cómo realizarlo en el Ergómetro

  • Program the monitor as a single 5,000m distance workout with 1,000m splits so every kilometer average and SPM is saved automatically.
  • Hold back in the first 1,000m at 24 SPM—going out at 27 SPM in the first kilometer almost always costs 4–6 seconds in the fourth kilometer.
  • Your goal is a true negative split: every 1,000m segment should show a faster average /500m split than the kilometer before it.
En el Agua

Cómo realizarlo en el Agua

  • Map the 5 × 1,000m transitions to landmarks along your river or head course (bridges, bends, or buoy markers).
  • Coxswains should call a 10-stroke 'Length and Swing' reset at every 1,000m landmark right as the rate steps up by +1 or +2 SPM.
  • Use the downloadable Excel workbook to compute each kilometer's Distance Per Stroke (DPS) and check whether the crew shortened up in the final 1,000m.

Parciales de Referencia y Avance

Parciales /500m y Distancia por Palada (DPS) por Bote y Ergómetro

Tipo de Bote / ErgómetroParcial /500mCadenciaDistancia / Palada (DPS)Tiempo de 3 Paladas
Eight (8+ Head Race)1:33 → 1:27 /500m24 → 30+ SPM13.4m → 12.3m7.50s → 6.00s
Coxless Four / Quad (4- / 4x)1:39 → 1:33 /500m24 → 30+ SPM12.6m → 11.5m7.50s → 6.00s
Double / Pair (2x / 2-)1:46 → 1:40 /500m24 → 30+ SPM11.8m → 10.7m7.50s → 6.00s
Single Scull (1x)1:52 → 1:45 /500m24 → 30+ SPM11.1m → 10.2m7.50s → 6.00s
Indoor Rower (Concept2 / RP3)5k + 2s → 5k - 3s24 → 30+ SPM11.0m → 9.9m7.50s → 6.00s

Diagnóstico Técnico

Errores de Ritmo Frecuentes y Correcciones del Entrenador

Going out at 26–27 SPM in the first 1,000m and fading in the fourth kilometer

Adrenaline Fly-and-Die Pacing

Fresh glycogen and race nerves make 5K-minus-3-seconds feel effortless for the first 3 minutes, causing premature lactate spike before the 2,500m mark.

Llamada de Timonel / Coach

“Treat the first 1,000m at 24 SPM as a strict speed governor. If your split is more than 2 seconds faster than target, lengthen the recovery rather than feather-and-rush.”

Split stagnates between 2,000m and 3,000m despite stepping up to 26 SPM

Mid-Race Posture Collapse Through the Thoracic Spine

Around minute 8 to 11, core stabilizers fatigue and rowers slump at the catch, losing effective lever length on the handle or oar shaft.

Llamada de Timonel / Coach

“Use the 2,000m transition call ('Sit up 2 centimeters taller, chest to the stern') to restore pelvic tilt and hang off the skeleton rather than muscling with the shoulders.”

Boat rolls to bowside/strokeside when stepping to 28 SPM at 3,000m

Late Blade Extraction Under Fatigue

Tired rowers wash out at the finish or pull the handle down into the lap before the blade has cleared the water.

Llamada de Timonel / Coach

“Call 'Hold the water to the ribs, clean square-and-extract' for 10 strokes at the 3,000m mark before pressing the legs harder.”

Pacing the 5,000m Like a Championship Head Crew

Autumn head races (Head of the Charles, Head of the River, Head of the Yarra) and indoor 5,000m erg tests last between 16 and 22 minutes—an aerobic-threshold crucible where early over-rating is punished mercilessly in the final two kilometers.

The 5 × 1,000m Head Race Step Test replaces guesswork with a structured negative-split cadence ladder (24 → 25 → 26 → 28 → 30+ SPM). By capping your stroke rate at 24 SPM for the opening kilometer and buying speed in measured increments every 1,000 meters, you cross the 3,000m mark with low lactate accumulation and full technical length ready to attack the final 2,000m.

Stroke Cycle & Negative-Split Targets Across 5,000m

Suppose your target 5,000m average split is G (for example, 1:48.0 /500m, which is typically 2K split + 5 to 6 seconds). Here is how each kilometer’s cycle timing and split target align:

SegmentTarget SPMCycle Time (60 / SPM)Split Target (vs. Goal G)Approx. Strokes per 1,000mTechnical & Tactical Focus
0m – 1,000m24 SPM2.50 secG + 2.0 sec~86–92 strokesSettle within 10 strokes; long horizontal leg drive
1,000m – 2,000m25 SPM2.40 secG + 1.0 sec~88–95 strokesShave 0.10s off the finish turn; keep heart rate steady
2,000m – 3,000m26 SPM2.31 secG + 0.0 sec~90–98 strokesHold exact goal pace through the middle kilometer
3,000m – 4,000m28 SPM2.14 secG - 1.5 sec~96–104 strokesAttack the third quarter where rival crews fade
4,000m – 5,000m30+ SPM≤ 2.00 secG - 2.5+ sec~102–112 strokesFull race cadence; lift to 32+ SPM in final 300m

Segment-by-Segment Execution

1. First 1,000m (24 SPM — Rhythm Over Adrenaline)

Rowers fail 5K tests in the first 400 meters, not the last 400 meters. Lock onto 24 SPM (2.50 seconds/stroke) by the 100-meter mark and hold Goal + 2.0 seconds. It should feel almost uncomfortably easy—save that muscular snap for kilometer four.

2. Second & Third 1,000m (25 → 26 SPM — The Threshold Bridge)

At 1,000m, add +1 SPM to reach 25 SPM, dropping 1.0 second off your split. At 2,000m, step to 26 SPM and lock onto your exact goal average. Audit your posture here: sit tall on your sit-bones, keep your chin level, and let the skeleton carry the load from the footplate to the handle.

3. Fourth & Fifth 1,000m (28 → 30+ SPM — Pressing the Finish)

Crossing 3,000m, most crews begin to shorten and lose hull speed. By deliberately stepping up to 28 SPM with a 10-stroke leg-drive focus, you break the mental monotony and pass crews around the final river bends. At 4,000m, shift into your 2K base rhythm (30+ SPM) and empty the tank to the line.

6-Week Head Season Progression

WeekWorkout StructureRate ProgressionGoal Split Target
Week 14 × 1,500m (2:30 rest)22 → 24 → 26 → 28 SPMHold current 5K pace across the middle two pieces.
Week 23 × 2,000m (3:00 rest)24 / 26 / 28 SPMNegative split each 2,000m interval by 1.5 seconds.
Week 35,000m Continuous Step Test #124 → 25 → 26 → 28 → 30 SPMEstablish baseline 5K time and DPS profile in the Excel sheet.
Week 42 × 3,000m (4:00 rest)1k @ 24 / 1k @ 26 / 1k @ 28Practice the 24→26→28 transitions at target head-race pace.
Week 56 × 1,000m (1:30 rest)26 → 28 → 30 SPM (2 of each)Sharpen high-end threshold clearance at goal 5K minus 2s.
Week 65,000m Continuous Step Test #224 → 25 → 26 → 28 → 30+ SPMTarget a 3–5 second personal best over Week 3.

Preguntas frecuentes sobre el Test 5.000m por Escalones

Questions? Contact support

How does a 5K pace compare to a 2K erg test split?
For most well-trained rowers, a 5,000m maximum effort averages roughly 2K split + 5 to 7 seconds per 500m (or roughly 85% of 2K watts).
Why step up by only 1 SPM in the first three kilometers (24 → 25 → 26)?
In head racing, small 1-SPM increments let a crew counter natural muscular fatigue and river bends without shocking the anaerobic system too early.
Should we start from a standing start or a rolling start?
On the water, use a rolling start just like a head race chute (build over 10 strokes into the 0m timing line at 24 SPM). On the erg, use a 5-stroke start sequence and settle immediately to 24 SPM by meter 75.
How often should we test the full 5,000m step piece during autumn head season?
Run the full continuous 5,000m every 2 to 3 weeks as a benchmark, and use broken intervals (such as 3 × 2,000m or 4 × 1,500m at the same 24–28 SPM rates) on the weeks in between.

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