Make your 2km row faster
Welcome to week seven 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 | 60 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 | 10 x 30 seconds |
| Rate | as fast as possible |
| HR | 85%+ |
| RPE | 9 |
| Rest | 30 seconds |
Wednesday – Rest day
session 3 – Thursday (optional)
| Row | 2 x 30 minutes |
| Rate | 20 mins at 20-24, 10 at 18-20 |
| HR | 20 mins at 75-85%, 10 at 60-75% |
| RPE | 20 mins at 7-8, 10 at 5-6 |
| Rest | 2 minutes 30 |
Session 4 – Friday (optional)
| Row | 4 x 15 minutes |
| Rate | 18-20 |
| HR | 60-75% |
| RPE | 5-6 |
| Rest | 90 seconds |
session 5 – saturday (recommended)
| Row | 10 x 500m |
| Rate | free rate |
| HR | 85%+ |
| RPE | 9 |
| Rest | 2 minutes |
Sunday – Rest day
Photo: Waterrower
