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2k Advanced Training

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

The RowLab

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Plan Overview:
➠ 10-12 Hours Training/Week
➠ Designed for competitive rowers who want to develop and target peak 2k performance
➠ Workouts are structured to be consistent and simple, but still highly effective
➠ Rating of Perceived Exertion (RPE) used to create a baseline in Weeks 1 & 2
➠ Functional Threshold Power (FTP) used to create adaptive individualized training in Weeks 3 to 8
➠ ALL workouts from Week 3 on adapt to your individual power output for optimal gains
➠ Sixteen Functional HIIT & Plyometric Workouts included to support athletic development


What this plan includes:
➠ 8 Weeks of Structured SmartTraining
➠ 8 to 11 Workouts per Week
➠ 2 Weeks of SmartTraining using Rating of Perceived Exertion (RPE)
➠ 6 Weeks of SmartTraining using Functional Threshold Power (FTP)
➠ 2 Structured Functional HIIT & Plyometric Workouts/Week
➠ 6 Structured Strength Focused Lifts (Optional but HIGHLY recommended)
➠ Training sessions can be downloaded automatically to your Garmin watch or other apps
➠ Email support for basic questions regarding the training plan


This plan is for you, if you…
✅ are healthy and want to improve your overall fitness and target PEAK 2k performance
✅ do not want coaching feedback
✅ have been actively training for the past year or longer at least 4-5x per week
✅ are ready to train 8 times per week
✅ are ready to advance your training to FTP (FTP > Heart Rate, although both are useful)
✅ have access to an ergometer with a working monitor
✅ BONUS - You have a sports watch that tracks your heart rate and want more analysis


Do you have questions? Write us now and we’ll get back to you!

This plan was written in collaboration by David Mottola, Dan German, and Nich Lee Parker

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Rowing x7
08:19:00 02:14:00
Custom x2
02:13:00 01:05:00
Day Off x1
—— ——
Strength x1
00:45:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Rowing
08:19:00 02:14:00
Custom
02:13:00 01:05:00
Day Off
—— ——
Strength
00:45:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Nich Lee Parker

The RowLab
  • The RowLab seeks to create an environment where athletes develop from who they are, into who they may become. Transformation through training is a central tenant of our philosophy. Training plans are maturation and experience dependent, ensuring optimal growth and development.

  • Nich Lee Parker leads The RowLab. He collaborates with up and coming coaches on all plans, with the goal of improving the overall rowing community through applied sport science and proven best practices.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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