Cam Buchan |

Week 1 – Cam Buchan’s 2km plan

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

Sunday – Rest day