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2k Training

Author

The RowLab

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

rowing beginner intermediate advanced hr based

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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Plan Description

Plan Overview:
➠ 5-9 Hours of Training/Week
➠ Designed to be applicable to rowers of all ages who are already active in the sport
➠ Workouts are structured to be consistent and simple, but still highly effective
➠ Baseline fitness starts with Rating of Perceived Exertion
➠ Individualized power targets calculated for every workout from Week 3 on
➠ OPTIONAL Lifting Program Included


What this plan includes:
➠ 8 Weeks of Structured SmartTraining
➠ 6 to 9 Workouts per Week
➠ 2 Weeks of SmartTraining using Rating of Perceived Exertion (RPE)
➠ 6 Weeks of SmartTraining using Functional Threshold Power (FTP)
➠ 2 Structured Lifts per Week (Optional but highly recommended to develop strength & power)
➠ 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 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 six 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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:53 hrs 1:47 hrs
2:00 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:53 hrs 1:47 hrs
2:00 hrs 1:00 hrs
—— ——

Training Load By Week


Nich Lee Parker

Lions Rowing, LLC & Sparks Consulting
  • Lions Rowing, LLC 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 Lions Rowing, LLC. 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.

Sample Day 1

0:50:00
39.3TSS
RUN - 2x20'

Zone 5
RPE: 3-4
Rest is non active or walking around.

During the 2' rest in between pieces, ensure that you stretch out. The same goes for the cool down at the end of the run.

Sample Day 2

1:05:00
70.8TSS
ERG - 2x18' Shifting Rates

Zone 3
RPE: 6-8
Two 18 Minute Intervals

3' @ 24SPM -- RPE of 6 to 8
3' @ 28SPM -- RPE of 6 to 8

3' @ 24SPM -- RPE of 6 to 8
3' @ 28SPM -- RPE of 6 to 8

3' @ 24SPM -- RPE of 6 to 8
3' @ 28SPM -- RPE of 6 to 8
-----
18' of Continuous Work + 4' of Rest

Sample Day 2

1:00:00
OPTIONAL - Strength Lift Phase 1 Day 1

Warm Up
Med Ball/Plate Sissy Squats
3 x 5
3-0-3 tempo
https://youtu.be/QLkAdKjqz6c

Back Squat (3-1-1)
1 x 5
5 x 3
https://youtu.be/aZiIyMsKYPk

Barbell Bent Over Row
5 x 6 (3-0-1)
https://youtu.be/E1eXRpn5sl0

1 Arm OH Press
4 x 6/side
https://youtu.be/sG3bkTCiJwQ
super set with
Snatch Grip RDL
4 x 6 (3-0-1 tempo)
https://youtu.be/88CMX0cwytw

Bearcrawl Hold
4 x 30 sec
https://youtu.be/CbHcvT_nI00

Sample Day 3

1:21:00
66.5TSS
ERG - 3x25' SS

Zone 5
RPE: 3-4
Rest is non active or walking around.

Sample Day 4

1:09:00
72.8TSS
ERG - 2x20 Rate 20

Zone 3
RPE: 6-8


15' warm up to be done as athlete wishes.
Builds strength endurance for 10k/40' test speed. Make sure you are moving during the rest in between pieces.

Sample Day 4

1:00:00
OPTIONAL - Strength Lift Phase 1 Day 2

Warm Up
Squat to Press Out 3 x 5
https://youtu.be/QuT8BFNfyWA

KB Deadlift 2 x 8 (3-0-3)
https://youtu.be/BdYBKspudRA

Barbell Deadlift (3 sec eccentric)
1 x 5
5 x 3 (3-1-1)
https://youtu.be/mQQRKRT0s4M

Front Foot Elevated Split Squat
5 x 6/side
(2-0-2)
https://youtu.be/ekUMHtQCx0w

DB Floor Press w/ Glute Bridge
4 x 8
https://youtu.be/l7DELCzm5Qk
super set with
1 Arm DB Row
4 x 8/side
https://youtu.be/oaYagvwrzfg

KB Breathing
3 x 8 breaths
https://youtu.be/dk1blE2CPJ8

Sample Day 5

1:06:00
54TSS
ERG - 3x20'

Zone 5
RPE: 3-4
Rest is non active or walking around.

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