8 week 2000m Row Performance Plan

  The 2000m row is a great test of cardiovascular power endurance and mental fortitude. The 8-week plan below starts by testing your 2000m row time, so we have an honest marker of where you are at as a starting point. There are then 3-5 sessions planned in weekly, the first 3 of which are designed to easily be included at the back end of a regular training session as your supplemental work for the day.   There is a mix of shorter intervals and tests, and then two further longer distance interval sessions where the focus is working at your target 2000m pace, splitting up the distance, with varying rest periods and a build up in volume over the 8 weeks.   There is an extra credit session in there, a recovery paced row for 30-60 minutes. The more time you spend in the seat, and the bigger you can build your aerobic base, the better you will recover during and after sessions. Its not just about working on the shorter intervals, the larger the work capacity, the more efficient your cardiovascular system will operate, the better you will perform on the shorter tests. This is also a good time to practice technique and build efficiency. This can be included 1-2 times per week on your recovery days between sessions.   Give this a go and let me know how you do. I look forward to hearing of some impressive 2000m row personal bests.  

	Session 1	Session 2	Session 3	Extra credit
Week 1	2000m row for time	3x500m row @target 2000m pace Rest 2 min between	2x1000m row @target 2000m pace Rest 5 min between	30-60 min row @easy pace Stroke rate capped at 18-20 s/m
Week 2	6x30/30 1 block Score is total metres	3x500m row @target 2000m pace Rest 90s between	2x1000m row @target 2000m pace Rest 4 min between	30-60 min row @easy pace Stroke rate capped at 18-20 s/m
Week 3	8x20/10 2 blocks Rest 4 min between	4x500m row @target 2000m pace Rest 90s between	2x1250m row @target 2000m pace Rest 4 min between	30-60 min row @easy pace Stroke rate capped at 18-20 s/m
Week 4	500m row for time	4x500m row @target 2000m pace Rest 60s between	2x1250m row @target 2000m pace Rest 3 min between	30-60 min row @easy pace Stroke rate capped at 18-20 s/m
Week 5	6x30/30 2 blocks Rest 4 min between	5x500m row @target 2000m pace Rest 60s between	2x1500m row @target 2000m pace Rest 5 min between	30-60 min row @easy pace Stroke rate capped at 18-20 s/m
Week 6	8x20/10 2 blocks Rest 4 min between	5x500m row @target 2000m pace Rest 45s between	2x1500m row @target 2000m pace Rest 4 min between	30-60 min row @easy pace Stroke rate capped at 18-20 s/m
Week 7	1000m row for time	5x500m row @target 2000m pace Rest 30s between	2x1500m row @target 2000m pace Rest 3 min between	30-60 min row @easy pace Stroke rate capped at 18-20 s/m
Week 8	10x100m row Rest 60s between	20 min row @easy pace	2000m row for time

---

---

Leave a comment

Comments will be approved before showing up.

Name *

Email *

Comment *