Make your 2km row faster
Welcome to week one of Cam Buchan’s 2km training plan. We’re excited to be working with Cam to boost your training and 2km performance. This training plan contains five sessions a week and Cam recommends a minimum of three (highlighted) to make a discernible improvement. The sessions have been allocated a day of the week but if you need to move them around you can do, just make sure you allow yourself appropriate rest days – Enjoy!
Session 1 – Monday (recommended)
| Row | 30 minutes |
| Rate | 18-20 |
| HR | 60-75% |
| RPE | 5-6 |
| Rest | None |
Session 2 – Tuesday (optional)
| Row | 20 minutes |
| Rate | 20-24 |
| HR | 75-85% |
| RPE | 7-8 |
| Rest | None |
Wednesday – Rest day
Session 3 – Thursday (recommended)
| Row | 3 x 10 minutes |
| Rate | 1st/3rd @ 18-20, 2nd @ 20-24 |
| HR | 1st/3rd @ 60-75%, 2nd @75-85% |
| RPE | 1st/3rd @ 5-6, 2nd @ 7-8 |
| Rest | 2:30 |
Session 4 – Friday (optional)
| Row | 30 minutes |
| Rate | 18-20 |
| HR | 60-75% |
| RPE | 5-6 |
| Rest | None |
Session 5 – Saturday (recommended)
| Row | 2km benchmark |
| Rate | 24+ |
| HR | 85%+ |
| RPE | 9 |
| Rest | None |
