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The 9 week intermediated plan will help you improve your 2k time. You will need to be able to row for between 30 and 42 minutes with some rest in between intervals to start this plan. The plan has four workouts per week for one 4 week cycle and 5 workouts per week for the second 4 week cycle. Week 5 is a rest week with less minutes. Workouts are varied and interesting with different rates, effort and intervals. We have had great results with athletes that have completed this training plan!