12 week - Introductory 2000m Concept 2 Indoor Rowing Plan - (3 Sessions per week) (reusable)
Rebecca Romero - Olympic Gold MedallistAll plans by this Coach
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.Still have questions about this plan?
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 Introductory 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, British Indoor Rowing Championships, Crossfit event or even just your own 2000m Test to see your ranking.
It has 3 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 hasn't been rowing before
4 rest day per week
3 rowing sessions per week
Video Feedback version of plan
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
You will also find attached to the Training Plan an 9 page PDF guide to help you use the plan.
Sample Session - giving pace based upon your 2000m time
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:31 hrs||1:05 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:31 hrs||1:05 hrs|