2km Row

A well structured row only program, focused on improving 2km row time.

Program time requirements are max 3 hours per week

3 Row sessions per week, each no more than 45 minutes including warm up. Plus simple mobility routine on rest days. Includes sprint intervals, middle distance intervals and longer steady rows, specifically targeting 2km row energy systems and efficiency.

Includes: Technical cues, Retrial pacing strategies Light, mobility work performed on rest days.

Time trials scheduled at the beginning and the end of the program.

Suitable for athletes with some rowing background, but not advanced, specialist rowers. Athletes that are currently engaged in additional training, for example in the functional fitness and CrossFit sphere looking to add volume to their row training specifically, without negatively impacting their core training. Or for athletes that only have 3 hours a week to train and wish to make rowing their focus.

Note, that fitness improvements over a 4-week period are very difficult if in a calorie deficit. Your diet should be well balanced and sufficient in energy, especially for the high intensity sessions and sprint work.