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 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.

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 $25.95 this means less than $0.31 per session.

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:

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.

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 a 13 page PDF guide to help you setup the rowing machine and use the plan.

Sample Week

Sample Session