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2k Training

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2k Training

Includes Structured Workouts

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

Learn More about Structured Workouts.


The RowLab

All plans by this Coach


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:
➠ 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

How it Works

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Workout and Analyze

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Track Your Progress

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

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Rowing x6
06:53:00 01:47:00
Strength x2
02:00:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
06:53:00 01:47:00
02:00:00 01:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

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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