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.

This plan is aimed at an athlete who hasn't been rowing before

The basics:

Video Feedback version of plan

If you would like personal feedback on your rowing technique from Rebecca then follow this link to the version of this plan with feedback included.

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 a 13 page PDF guide to help you setup the rowing machine and use the plan.

Sample Week

Sample Session - giving pace based upon your 2000m time