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Indoor Rowing Plan - 12 week - 2000m Plan ( 7 Sessions per week) with video feedback

Includes Structured Workouts

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

Learn More about Structured Workouts.


Rebecca Romero - Olympic Gold Medallist

All plans by this Coach
No Ratings


12 Weeks

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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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

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This training plan has been created by Olympic Gold Medalist, World Champion (Rowing and Cycling) and Kona Age Grouper, Rebecca Romero and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).

This reuseable 12 week plan is designed to take you to a fitness level to allow you to compete in a 2000m Concept 2 Indoor Rowing Race such as the Crash B's, British Indoor Rowing Championships, Crossfit event or even your own 2000m Time Trial to see your ranking.

Included with purchasing this plan is 2 emails of feedback on your technique from Rebecca Romero. After purchase send a side on video of you rowing. Rebecca will give feedback, advice and tips for you to work on. Then when you are ready send a further video to let Rebecca see your improvements and give further advice.

It has 7 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. Two days of the week have two sessions per day. These could be done one in the morning and one in the evening. Or on a weekend you could do 2 sessions in a morning separated by an hour or so break. As each week has 2 rest days you could move one of the sessions to replace one of the rest days.

With 7 sessions per week for 12 weeks this plan gives you 84 sessions to complete. Priced at $59.99 this means around $0.70 per session including 2 video technique advice from a rowing World Champion.

Who is this Plan for?

This plan is aimed at an advanced athlete who has already been rowing for a while and is comfortable doing multiple sessions per week of approximately 45-60 minutes..

The basics:

  • 2 rest day per week

  • 7 rowing sessions per week

  • 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.

    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

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    Rebecca Romero

    Training Plan Sample Week


    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Rowing x7
    5:45 hrs 1:15 hrs
    Day Off x2
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    5:45 hrs 1:15 hrs
    Day Off
    —— ——

    Training Load By Week

    This plan works best with the following fitness devices:

    • GPS

    All supported devices

    Romero Performance

    Romero Performance

    Romero Performance offers rower, 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.

    $39.95 - Buy Now