Make your 2km row faster
Welcome to week five 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 | 50 minutes |
| Rate | 18-20 |
| HR | 60-75% |
| RPE | 5-6 |
| Rest | None |
You can break up this long steady state session with a short 90 second break to mobilise if you want to
session 2 – Tuesday (recommended)
| Row | 6 x 30 seconds |
| Rate | as fast as possible |
| HR | 85%+ |
| RPE | 9 |
| Rest | 30 seconds |
Wednesday – Rest day
session 3 – Thursday (optional)
| Row | 3 x 20 minutes |
| Rate | 10 mins at 20-24, 10 at 18-20 |
| HR | 10 mins at 75-85%, 10 at 60-75% |
| RPE | 10 mins at 7-8, 10 at 5-6 |
| Rest | 2 minutes 30 |
session 4 – Friday (optional)
| Row | 1 x 20, 1 x 15, 1 x 20 minutes |
| Rate | 18-20 |
| HR | 60-75% |
| RPE | 5-6 |
| Rest | 90 seconds |
Session 5 – saturday (recommended)
| Row | 8 x 500m |
| Rate | free rate |
| HR | 85%+ |
| RPE | 9 |
| Rest | 2 minutes |
