The Concept 2 UK Interactive Training Plan (for a 2000m race)
is a heart rate based training program designed by former GBR Olympic coach Terry O'Neill. It utilizes five training zones and incorporates the principles of interval training, periodization and taper. Daily workouts are defined by percent of heart rate reserve (HRR%), pace as a percent of 2K power (2K%) and time. The program is designed for the erg but there is no reason it can't be used on the water. Go here for relevant Q&A by Terry O'neill.
Build your customized training plan - an overview
Step 1. Decide the length of your program (minimum 8 weeks, maximum 26 weeks) and whether to set a start date or an end date.
Step 2. Enter data for athlete level, sessions per week (maximum of 6), etc. in the table below (blue numbers on grey background).
Step 3. Click the link below the table to launch your customized program on the C2UK web site and view important instructions.