ELITE Series: The 2k - Rower

BUILD THE ENGINE. OWN THE DISTANCE. The 2,000 m row demands power you can sustain, disciplined pacing and sound technique under fatigue. ELITE Series 01: The 2K trains those qualities together. This 16-week RowErg program progresses through four phases: • Foundation — establish consistency, technique and a current 2K reference. • Capacity — extend aerobic work and introduce controlled race-pace repetitions. • Conversion — develop aerobic power and 2K-specific endurance. • Race Preparation — rehearse, taper and finish with a deliberate 2,000 m test. Five rowing sessions form the weekly structure, supported by two controlled strength sessions. Lifting reduces as race day approaches and is removed in Week 16. Wednesday recovery and Sunday rest protect the quality work. Includes programmed rowing intervals, stroke-rate targets, benchmark-based pacing, strength completion cards, warm-ups and coaching notes. Your baseline 2K is in Week 4; the final test is in Week 16. The full route suits athletes who already row at least three times weekly and can complete 30 minutes of comfortable continuous rowing. A 12-week entry route is available to athletes who meet the additional readiness criteria. Allow approximately 4–7 hours weekly. Requires a Concept2 RowErg and basic strength equipment: rack, barbell, weights, dumbbells and a pull-up or pulldown option. Substitutions are provided. The training instructions are included in ErgZone. No Academy Performance App or separate PDF is required.