BCA | Intermediate | 12 Weeks | 2km Row

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Other, 5 Rowing, 1 Strength

Longest Workout

1:10 hrs

Plan Specs

rowing intermediate time goal pace based strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

The BCA Vision

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

​Be part of the BCA vision and advance your performance.

About the Author | Founder - Jonathan Melville

Subsequent to founding BCA I have led tremendously successful projects. My personal favourite was coaching a triathlete to work towards the prestigious Brighton and Hove Triathlon, who finish third in their category and in the top 10% overall in just 76 days. The project required a great attention to detail, which I hope shows in this programme.

How do I know I'm an intermediate?
An intermediate would have a 2000 meter time between 7-9 minutes.

Although if you feel you purchased the wrong training plan, then please get in touch and the programmes can be swapped.

This base program is packed with a variety features to improve your rowing performance. Some of these features include a programme manual with all the details, PDF documents for each workout giving you useful information for every session, nutrition plans to optimise recovery an enhance performance and more.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:25

Jonathan Melville

Breakaway Coaching and Analytics

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

Be part of the BCA vision and advance your performance.

Back to Plan Details

Sample Day 1

0:40:00
Accumulation Phase | Week 1 | Activation Row

The initial row of the 12 weeks focuses on activation and recruiting the required muscles groups/energy systems.

Sample Day 2

0:50:00
Accumulation Phase | Week 1 | Endurance Row

As the first eight weeks are about accumulating volume to create a base endurance a the majority of training is aerobic (70-80% low intensity training).

Sample Day 3

0:30:00
Plyometrics

Plyometric training is an effective way of continuing the activation process.

Sample Day 4

0:45:00
Accumulation Phase | Week 1 | Maximal Aerobic Power Row

A 2000 meter row stresses all the energy systems to its maximum. As a result the following workout work on the bodies ability to use oxygen under high amount of intensity.

Sample Day 5

0:55:00
Accumulation Phase | Week 1 | Endurance Row

Endurance row with technique skills incorporated.

Sample Day 5

0:30:00
Strength

Similarly to long track speed skating, the attributes muscular/strength endurance play an integral role when improving performance.

Sample Day 6

1:00:00
Accumulation Phase | Week 1 | Endurance Row

A continuation of base endurance training with an increased distance.

BCA | Intermediate | 12 Weeks | 2km Row

$4.95 - Buy Now