12 week - 2000m Concept 2 Indoor Rowing Plan RPE - (3 Sessions per week) (reusable)
12 week - 2000m Concept 2 Indoor Rowing Plan RPE - (3 Sessions per week) (reusable)
Plan Description
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 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.
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:
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. 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
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 - giving pace based upon your 2000m time
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Rowing
x3
|
02:26:00 | 01:05:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:26:00 | 01:05:00 | |
|
|
—— | —— |
Training Load By Week
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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