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

This plan includes all Training Foundation items PLUS:
➠ 30 Minute Onboarding Review with a Coach over Video/Phone
➠ 20 Minute RPE to FTP Transition Review with a Coach over Video/Phone (~Week 2/3)
➠ 20 Minute Mid-Plan Review (~Week 4/5)
➠ 20 Minute Shift to 2k Review (~Week 6/7)
➠ 20 Minute Post-Plan Review (~Week 8/End)
➠ 3 Session Reviews per Week via Comments
➠ Support for plan via TrainingPeaks Comments

Standard Plan Items:
➠ 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
✅ want a medium to high amount of feedback on workouts with coaching direction
✅ 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