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12 week - Introductory 2000m Concept2 Rowing Plan - (3 Sessions per week) with video feedback

Author

Rebecca Romero - Olympic Gold Medallist

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

rowing beginner intermediate masters pace based

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.

Still have questions about this plan?

Plan Description

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Overview

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 re-useable 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.

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 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


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




Stats

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
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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.

Sample Day 1

0:45:00
50TSS
Prep Week 1 Session 1 - 4 x 3 mins UT2/UT1 & Steady Row.

After a technique warm up and then a few 500m rate steps.

4 x 3 min efforts at varying rates and intensities to get you used to alter not only rate, but also stroke pressure.

Sample Day 3

0:45:00
50TSS
Prep Week 1 Session 2 - 3 x 1500m Steady UT2/UT1Row

After a technique warm up and then a few 500m rate steps it is a steady 1500m row repeated three times at slightly increasing rates and paces.

Sample Day 6

0:35:00
38TSS
Prep Week 1 Session 3 - 4 x 5 min UT1 Row

After a technique warm up and then a few 500m rate steps.

Today is 4 x 5 mins of Efforts

Each 5 minute effort is made up of:-
2 mins @ 20 spm
2 mins @ 22 spm
1 min @ 24 spm

Sample Day 8

0:45:00
50TSS
Prep Week 2 Session 1 - 5 x 3 mins Rate Pyramids & Steady Row.

After a technique warm up and then a few 500m rate steps.

5 x 3 min efforts at varying rates and intensities to get you used to alter not only rate, but also stroke pressure.

Sample Day 10

0:45:00
50TSS
Prep Week 2 Session 2 - 3 x 1500m Steady UT2/UT1Row

After a technique warm up and then a few 500m rate steps it is a steady 1500m row repeated three times at slightly increasing rates and paces.

Sample Day 13

0:45:00
50TSS
Prep Week 2 Session 3 - 3 x 7min AT Row

After a technique warm up and then a few 500m rate steps.

Today is 3 x 7 mins at Anaerobic Threshold (AT) effort. These are efforts that conducted at quite low stroke rates to build power and drill in the ability to generate a good pace without having to raise the rate.

Sample Day 15

0:50:00
55TSS
Prep Week 3 Session 1 - 5 x 3 mins UT2/UT1 & Steady Row.

After a technique warm up and then a few 500m rate steps.

5 x 3 min efforts at varying rates and intensities to get you used to alter not only rate, but also stroke pressure.

$32.95 - Buy Now