After the epic first 5 k row I decided to look at the stats.
12 minutes in looks like it was getting tough or perhaps was so easy that the intensity was increased.
The rower provides more intensity the harder you pull – some fancy algorithms track your distance, stroke rate etc the HRM belt is separate and logged by an Android phone. It is simple to do this but not easy!
So now we know a 5k row is probably quicker than a 5 k walk we can work on the intensity i.e. the work being done (this should increase the heart rate and reduce the overall time).
So let us say for the time being the first and last 5 minutes are ALWAYS in zone 1
that leaves approximately 30 minutes for higher RPE either 1 long moderate
interval or several higher intensity intervals.
I know what you are thinking what if the 5 k is completed and there is no time for the 5 minute zone 1 cool down (have already thought of that).
If you run out of time for the cooldown and have completed the 5000 metres then an additional 5 minute zone 1 cooldown is an added bonus! It might sound mean but getting off the rower before a cooldown period is not top be advised. It has something to do with getting dizzy and jelly legs.