2k + 500m Competition Plan

This plan is designed for rowers preparing to race both the 2k and 500m at indoor rowing competitions. It is designed for rowers with some experience of structured training and stroke-rate-capped sessions. If these are new to you, complete my 4-week Introductory Rowing Plan first.

Across eight weeks, you’ll complete three carefully structured sessions per week. The 2k and 500m place very different demands on the body, which can make preparing effectively for both at the same time challenging. This plan is designed specifically to bridge that gap, combining aerobic and threshold development with 2k race-pace work and 500m-specific sessions.

You’ll begin by establishing 2k and 500m benchmarks before progressing through increasingly race-specific training. The programme develops the endurance, pacing control, speed and power needed to perform well across both distances, rather than treating either event as an afterthought.

In the final two weeks, race-pace indicator sessions will help you set realistic competition targets, followed by lower-volume sharpening work and practical race-day preparation. Guidance is provided throughout on pacing, stroke rate, warm-up and session execution, so you know how to approach each session.

The plan is written by Cat Trentham, British Rowing Master Trainer, author of Indoor Rowing Mastery and former holder of 12 indoor rowing world records.