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.

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

Sample Session