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12 week - Introductory 2000m Concept 2 Indoor Rowing Plan - (3 Sessions per week) (reusable)


Rebecca Romero - Olympic Gold Medallist

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12 Weeks

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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

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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

The basics:
4 rest day per week
3 rowing sessions per week

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.
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Other Details

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

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You will also find attached to the Training Plan an 9 page PDF guide to help you use the plan.

Sample Week

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Sample Session - giving pace based upon your 2000m time

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Rebecca Romero

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:31 hrs 1:05 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:31 hrs 1:05 hrs
Day Off
—— ——

Training Load By Week

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.