12 week C2 Rowing plan

Average Weekly Training Hours 06:00
Training Load By Week
Average Weekly Training Hours 06:00
Training Load By Week

This is a 12 week Concept 2 rowing plan to be used for cross training.

Sample Day 1
1:00:00
Recovery

C2 / Row: 4x15 minutes; SR: 18-20-18 / 5’; 3’ R b/t sets

Sample Day 2
1:00:00
Medium

C2 / Row: 10’ WU / 10’ CD; 3x2K (SR 22-24 / 1K); 4’R b/t pieces

Sample Day 3
1:00:00
Hard Endurance

C2 / Row: 10’ WU / 10’ CD; 2x3K pieces, 1st @ SR 24, 2nd @ SR 26; 6’R b/t pieces

Sample Day 4
1:00:00
Recovery

C2 / Row: 4x15 minutes; SR: 18-20-18 / 5’; 3’ R b/t sets OR 60’ XT (Bike, Swim, Run)

Sample Day 5
1:00:00
Explosive

C2 / Row: 15’ WU / 15’ CD; Blaster Workout: 6x10 strokes max pressure and rate (as hard as you can); 2’ paddle b/t each 10-stroke set

Sample Day 6
1:00:00
Hard Endurance

C2 / Row: 15’ WU / 15’ CD; Race Pieces AFAP: 5x500-meter pieces @ SRs: 28, 30, 32, 34, 32 per 500m; 3‘ R b/t pieces

Sample Day 8
1:00:00
Recovery

C2 / Row: 4x15 minutes; SR: 18-20-18 / 5’; 3’ R b/t sets

Mark Terry
|
EDH Fitness

IRONMAN and USAT Certified Coach, CrossFit L1 Trainer, NASM CPT, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

  1. Private one-on-one Triathlon coaching with custom month to month and race specific training programs developed around your needs, goals and current abilities, beginner to advanced.
  2. Custom Training Plans developed around your needs, goals and current abilities also available.