Make your 2km row faster
Well done for making it to week eight of Cam Buchan’s 2km training plan. The sessions have been re-arranged slightly this week to prepare you for event day, your re-test, on Saturday. Try and stick to the plan this week to maximise your preparation and best of luck for the final row!
session 1 – monday (optional)
| Row | 30 minutes |
| Rate | 18-20 |
| HR | 40-60% |
| RPE | 3-4 |
| Rest | None |
session 2- Tuesday (recommended)
| Row | 2 x 20 minutes |
| Rate | 18-20 |
| HR | 60-75% |
| RPE | 5-6 |
| Rest | 2 minutes |
Session 3 – Wednesday (recommended)
| Row | 1km at 2km pace |
| Rate | 2km pace |
| HR | 85%+ |
| RPE | 9 |
| Rest | None |
Make sure to include a good 20 minute warm up before attempting the session above so you’re primed and ready to row
Thursday – Rest day
session 4 – Friday (optional)
| Row | 4 x 10 minutes |
| Rate | 18-20 |
| HR | 60-75% |
| RPE | 5-6 |
| Rest | 1 minute |
For the last 10 seconds of each 10 minute row burst at 2km pace and rate – no faster
Saturday – RACE DAY!
Congratulations on finishing this eight week 2k training program. Let Cam know how you did over the program by contacting him on Instagram @buchancameron. If you are looking to step on from your 2k, 5k, general fitness level or any other rowing goal don’t hesitate to get in touch and you can sign up to his custom program.
