25 min.
Including:
Mobility Posterior chain, Thorax Mobility.
Rowing Technique.
Arms only, Back and arms, Legs only, Full stroke.

Test 125m for max Poweroutput (500m/pace).
e.g.: 1:20.0/500m pace.
Calculate 5k pace according paul´s law (which says every time the distance doubles add 5seconds to your 500m pace.)
In evidence that is 27,5 seconds to your 500m pace.
e.g.: you row the 125m at 1:20.0/500m your 5k pace is at 1:47,5min/500m. (1:20.0 + 27,5 sec.= 1:47,5min/500m).
(That pace would lead to a 17:50min 5k time)
Enjoy.

Max Effort 5k Row

5k Row

HINSHAW 5K