Make your 2km row faster
Welcome to week four of Cam Buchan’s 2km training plan. A quick reminder that 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 | 45 minutes |
| Rate | 18-20 |
| HR | 60-75% |
| RPE | 5-6 |
| Rest | None |
Session 2 – Tuesday (recommended)
| Row | 12 x 1 minute |
| Rate | alternate 28, 30 |
| HR | 85%+ |
| RPE | 9 |
| Rest | 1 minute |
Wednesday – Rest day
session 3 – Thursday (optional)
| Row | 40 minutes |
| Rate | 23 |
| HR | 75-85% |
| RPE | 7-8 |
| Rest | None |
Session 4 – Friday (optional)
| Row | 5 x 10 minutes |
| Rate | 18-20 |
| HR | 60-75% |
| RPE | 5-6 |
| Rest | 1 minute |
Session 5 – Saturday (recommended)
| Row | 3 x 2km |
| Rate | 26, 28, 30 |
| HR | 85%+ |
| RPE | 9 |
| Rest | 8 minutes |
