This training plan written by Neil Bergenroth, a highly experienced rowing coach, master learn-to-row instructor, and past Great Britain Rowing International, is what you need to get started on training for a 2000m row test, provided you have some prior experience training for this distance. If you are training at a volume of 250 to 300+ minutes a week, this plan contains an appropriate amount of exercise.
The Level 3.2 - 2K Training Plan (Intermediate/Advanced) will help you build an aerobic base, improve technique and prepare for a 2000m row. The plan will support you in getting the most for your investment in a rowing machine or gym membership.
This rowing 2K training plan features four workouts each week for 8 weeks, with a 2km test row at the beginning of the 8th week. This plan is geared toward intermediate/advanced experience levels. Each week the training sessions provide a plan to activate different energy systems. The plan progressively increases the volume over the 7 weeks leading up to the 8th week and a 2k test row. There are a total of 32 core training sessions in this plan. You may supplement these training sessions with more low-intensity but longer-volume training sessions if you help supplement aerobic development. However, you should keep this training to no more than 75% of max heart rate.
For more information on Coach Bergenroth's bespoke training programs, please visit: https://www.coachbergenroth.com
For more information on how this plan fits with Coach Bergenroth's training plan progression, visit here: