12 week - 2000m Concept 2 Indoor Rowing Plan - (5 Sessions per week) Re-usable-v1b

Author

Rebecca Romero - Olympic Gold Medallist

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 5 Rowing

Longest Workout

1:10 hrs

Plan Specs

rowing beginner intermediate masters pace based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Overview

This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medalist, World Champion (Rowing and Cycling) and Kona Age Grouper) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).

This 12 week plan is designed to take you to a fitness level to allow you to compete in a 2000m Indoor Rowing Race such as the Crash B's or British Indoor Rowing Championships.

It has 5 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.


Who is this Plan for?

This plan is aimed at an athlete who has already been rowing for a while and is comfortable doing multiple sessions per week of approximately 45-60 minutes..


The basics:
2 rest day per week
5 rowing sessions per week


Other Details

The plan is 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.

Sample PDF Session

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You will also find attached to the Training Plan an 8 page PDF guide to help you use the plan.

Sample Week

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Sample Session - giving pace based upon your 2000m time

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Rebecca Romero

Page Counter: Counter Widget

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:12

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

Back to Plan Details

Sample Day 1

0:45:00
30TSS
Prep Week 1 Session 1 - 3 x 2k UT2/UT1 Steady Row.

After a technique warm up and then a few 500m rate steps it is a steady 2000m row repeated three times at slightly increasing rates and paces.

Sample Day 2

0:45:00
30TSS
Prep Week 1 Session 2 - 30min Steady UT2 Row

After a technique warm up and then a few 500m rate steps it is a steady 30minute row at 18 - 20 spm

Sample Day 3

0:50:00
40TSS
Prep Week 1 Session 3 - 3 x 8min AT Row

After a technique warm up and then a few 500m rate steps.

Today is 3 x 8 mins at Anaerobic Threshold (AT) effort. These are efforts that conducted at quite low stroke rates to build power and drill in the ability to generate a good pace without having to raise the rate.

Sample Day 4

0:45:00
30TSS
Prep Week 1 Session 4 - 30min Steady UT2 Row

After a technique warm up and then a few 500m rate steps it is a steady 30 minute row at 20 - 22 spm

Sample Day 6

1:00:00
45TSS
Prep Week 1 Session 5 - 2 x 5k Steady UT2 Row

After a technique warm up and then a few 500m rate steps it is a steady 5000m row repeated two times at low stroke rate to allow you to focus on technique.

Sample Day 8

0:45:00
30TSS
Prep Week 2 Session 1 - 3 x 2k Steady UT1/UT2 Row

After a technique warm up and then a few 500m rate steps it is a steady 2000m row repeated three times at slightly increasing rates and paces.

Sample Day 9

1:00:00
36TSS
Prep Week 2 Session 2 - 40min Steady UT2 Row

After a technique warm up and then a few 500m rate steps it is a steady 40minute row at 18 - 20 spm

12 week - 2000m Concept 2 Indoor Rowing Plan - (5 Sessions per week) Re-usable-v1b

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