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16 week - 10km Concept 2 Indoor Rowing Plan ( 5 Sessions per week) - Reusable

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


16 Weeks

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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INTRODUCTORY OFFER - reduced to just $29.95.
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 16 week plan is designed to take you to a fitness level to allow you to compete in a 10km Row at the best pace you are able. This could be for a race or event or simple to see what time you can do.

It has 5 sessions per week to working through four phases (preperation/technique, power, speed and finally a competition phase). This is done by a mixture of longer steady state rows and Interval based sessions.

With 5 sessions per week for 16 weeks this plan gives you 80 sessions to complete. Priced at $39.99 this means less than $0.50 per session.

Who is this Plan for?

This plan is aimed at an 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
5 rowing sessions per week

Other Details

The plan is based around 4 phases, Preparation, Power, Speed and Competition. The volume and Training Stress gradually increase each week, until a recovery week every 4th week. A final Taper over the last 2 weeks will get you arriving at the 10km 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 and a PDF of the session to allow you to print out the session to enable you to read easily during the workout.

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

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Rowing x5
4:20 hrs 1:15 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
4:20 hrs 1:15 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness 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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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?
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