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ROWING PLANS

For 2000m Indoor Rowing

These 12 week plans are designed to take you to a fitness level to allow you to compete in a 2000m Concept 2 Indoor Rowing Race such as the 2021 World Indoor Rowing Championships, Crash B's, British Indoor Rowing Championships, Crossfit event or even your own 2000m Time Trial to see your ranking.

They have between 3 and 7 sessions per week to build your strength, power and endurance. This is done by a mixture of longer steady state rows and Interval based sessions.

The plans are based around 3 phases, Preparation, Build and Competition. The volume and Training Stress gradually increase each week, until a recovery week in the middle of the plan. A final Taper over the last two weeks will get you arriving at the race both fit and fresh.

 

Every session has a workout designer, so enabling you to easily view the session format. They also include descriptive text to guide you through each session as clearly as possible. Every workout also has the session attached as a PDF so you can Print it out and read easily during the workout

All plans are reusable, so you can use as many times as you wish.

Two versions of all the plans are available. A standard version and a version with personal Video Analysis from Rowing Olympic Silver Medallist and World Champion, Rebecca Romero MBE. 

This video analysis allows you so send a side on video to us for technical analysis, Rebecca will review provide technical feedback and give exercises and areas to work on. When you have practised these send a further video to get further feedback on your progress.

TECHNIQUE ANALYSIS

$14.95

$32.95

12 week - Introductory 2000m Plan 
(3 Sessions per week)

OVERVIEW - This is a 12 week Introductory plan that starts with a 3 week base phase, followed by a 4 week build phase before a final 4 weeks of race preparation. It is periodised with essential recovery weeks.

WHAT IS THIS TRAINING PLAN FOR - This plan is for new rowers who are training towards their first 2000m event.

WHO IS THIS TRAINING PLAN FOR - This plan is for newcomers to the sport of rowing or indoor rowing. You do not need to have experience in the sport to complete the plan. You could be training towards an event such as the British Indoor Rowing championships, want some rowing specific training for Crossfit workouts or simple want to challenge yourself. 

NOTE: The plan is also available with video analysis from Rowing World Champion and Olympic Silver Medallist Rebecca Romero.

$17.95

$35.95

12 week - Introductory 2000m Plan 
(5 Sessions per week)

OVERVIEW - This is a 12 week plan that starts with a 3 week base phase, followed by a 4 week build phase before a final 4 weeks of race preparation. It is periodised with essential recovery weeks. Sessions are based on your current 2000m time by entering as threshold pace.

WHAT IS THIS TRAINING PLAN FOR - This plan is for rowers who are training towards a 2000m event, such as the World or European Indoor rowing championships.

WHO IS THIS TRAINING PLAN FOR - This plan is for those who have some experience already rowing, and is comfortable doing multiple sessions per week of around 45 - 60 minutes You could be training towards an event such as the British Indoor Rowing championships, want some rowing specific training for Crossfit workouts or simple want to challenge yourself. 

$29.95

$24.95

$39.95

12 week - Introductory 2000m Plan 
(7 Sessions per week)

OVERVIEW - This is a 12 week plan that starts with a 3 week base phase, followed by a 4 week build phase before a final 4 weeks of race preparation. It is periodised with essential recovery weeks. Sessions are based on your current 2000m time by entering as threshold pace.

WHAT IS THIS TRAINING PLAN FOR - This plan is for rowers who are training towards a 2000m event, such as the World or European Indoor rowing championships.

WHO IS THIS TRAINING PLAN FOR - This plan is for those who have some experience already rowing, and is comfortable doing multiple sessions per week of around 45 - 60 minutes You could be training towards an event such as the British Indoor Rowing championships, want some rowing specific training for Crossfit workouts or simple want to challenge yourself.