2k Performance Plan

This plan is designed for rowers looking to improve their 2k performance through structured, progressive training. It assumes some experience of following a rowing plan and rowing at controlled stroke rates. If these are new to you, complete my 4-week Introductory Rowing Plan first.

Across eight weeks, you’ll complete three sessions per week. Training combines aerobic development, threshold work, race-pace intervals and faster speed-endurance sessions to develop the aerobic capacity, pacing control and resilience required for a strong 2k.

You’ll begin by establishing a 2k benchmark before progressing through increasingly specific training and finishing with a lower-volume final week and 2k re-test. Guidance is provided throughout on pacing, stroke rate, warm-up and session execution, so you can approach each workout with structure and purpose.

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.