This 4 week training plan will get you ready for THE sprint distance - 500m. The plan has 3 rowing sessions a week and it is advised you complement it with easy aerobic sessions, ideally cross training on a bike. Full body heavy strength training is also recommended for optimal 500m performance. Loïc Schalbetter is 2x World Rowing Indoor Champion and has helped athletes to countless personal records and World Records from 100m to the marathon. He is also coaching athletes individually by designing custom programs. Feel free to contact him through Instagram @loicschalbetter