2k training plan

workout planner

1. 5-10’ warm-up.

2. Dynamic rowing warm-up! And PT!

3. Keep your heart rate elevated for 45 minutes or more:

• Have you seen this list of the best bike rides around Portland?

• How about this guide to the best running trails?

4. Remember your goal of increasing your flexibility? Stretching for ONE MINUTE per day is enough to see significant increases in your muscle length!

1. 5-10’ warm-up.

2. Do your dynamic rowing warm-up and PT, if applicable!

3. Keep your heart rate elevated for 45 minutes or more.

Caryn Davies is an extremely accomplished rower who has a youtube channel with lots of great workout ideas!

• Here's a 2 x 20' workout to try

• Or try 3 x 19' pyramids!

• If you don't have an erg, get in some 10' steady state intervals running or biking. Remind yourself of these running tips for rowers!

4. Static stretching is a MUST after your workouts!

1. 5-10’ warm-up.

2. Do your dynamic rowing warm-up and PT, if applicable!

3. Keep your heart rate elevated for 45 minutes or more!

9 ways to get a great cardio workout at home

On the erg: 11' on, 90" off at 75% heart rate!

Try some basketball drills!

4. Stretch!

1. 5-10’ warm-up.

2. Dynamic rowing warm-up and PT.

3. Keep your heart rate elevated for 45 minutes or more! Erg your favorite steady-state intervals, row on the river, berg, bike, run, dance... or pick your poison from any of the links below :)

4. Stretch!

1. 5-10’ warm-up. Don't forget the hype!

2. Perfect your dynamic rowing warm-up. Remember to do any PT or special stretches!

3. Keep your heart rate elevated for 45 minutes or more!

Want to erg? Try 8 x (2,000m on / 90" off)

Walk FAST and try some hills — your pace may slow on the incline, but your effort should remain steady.

Run at a moderate pace.

Dance! Take a Zumba class, try some cardio hip-hop, or experiment with belly dancing?

Bike, either on mostly flat terrain or a stationary bike at a manageable pace.

4. Stretch!

1. 5-10’ warm-up.

2. Perfect your dynamic rowing warm-up. Remember to do any PT or special stretches!

3. Keep your heart rate elevated for 45 minutes or more! You can erg, run, bike, swim, etc. Here are some ideas:

Steady-state pyramid: 9'/8'/7'/6'/5'/4'/3'/2'/1'/2'/3'/ 4'/5'/6'/7'/8'/9' with 1' rest in between each

Here's a good strength/cardio combo workout!

Here's a 60-minute cardio workout!

4. Stretch! Remember your hip flexors!

1. 5-10’ warm-up.

2. Practice your dynamic rowing warm-up. By now, you should have this memorized!

3. 45+ aerobic exercise. Keep your heart rate elevated! You know the drill - you can erg, run, bike, swim, etc. On the erg, try this! Attach your smart phone to the monitor and row along with these workouts:

5 x 11', 1' rest

Steady state rate ladder

Aerobic erg with body work!

4. Stretch! Improve your flexibility!

1. 5-10’ warm-up.

2. Practice your dynamic rowing warm-up. By now, you should have this memorized!

3. Remember, you really need to be doing about 75’ of steady state. 15-20k. You can mix it up and bike or run, but the erg minutes are the most valuable.

4. Do it right and make time for the stretching.

1. 5-10’ warm-up

2. Practice your dynamic rowing warm-up.

3. Work it!

Example: Here's an erg workout to follow!

Example: Or try this erg workout!

Example: Run some hills! Learn how.

Example: Do a circuit that is heavy on the body lifts/jumps: jumpies, burpees, stairs, pushups, squats, lunges. Do 30’ of honest work.

Example: If you can find a bike route that is safe at faster speeds, you can try the 5 x 5’. 5’ standing up, 5’ sitting, 5 times through. Pedaling all the time!

4. Cool down and stretch.

You can use the "general track" plan for either Tuesday or Thursday. The other day, you should do 2k pace work.

1. Practice your dynamic rowing warm-up.

2. 20 - 25' warm up on the erg.

3. Work it!

Example: 6 x 500m at pace with 1' rest.

Example: 4 x 750m at pace with 2’ rest.

4. Cool down and stretch.

1. 5-10’ warm-up.

2. Practice your dynamic rowing warm-up. Add in two or three “start-up” exercises you know we do at RCRC (mummies!!).

3. 45+ aerobic exercise. Keep your heart rate elevated!

Example: On erg: 5 x 10’ with 2’ rest.

Example: Go for a jog! Ride a bike!

Example: Try this video - just make sure your heart rate doesn’t get too high!

4. Stretch! Improve your flexibility!

1. 5-10’ warm-up.

2. Practice your dynamic rowing warm-up. Add in two or three “start-up” exercises you know we do at RCRC (mummies!!).

3. To be honest, you really need to be doing about 75’ of steady state. 15-20k. You can mix it up and bike or run, but the erg minutes are the most valuable.

4. Do it right and make time for the stretching.

1. 5-10’ warm-up

2. Practice your dynamic rowing warm-up.

3. Do the work!

Example: On erg: 5 x 5’ SR 24. Set drag. 4’ rest.

Example: You could try this youtube workout if that’s your jam

Example: Run some hills! Learn how.

Example: Do a circuit that is heavy on the body lifts/jumps: jumpies, burpees, stairs, pushups, squats, lunges. Do 30’ of honest work.

Example: If you can find a bike route that is safe at faster speeds, you can try the 5 x 5’. 5’ standing up, 5’ sitting, 5 times through. Pedaling all the time!

4. Cool down and stretch.

You can use the "general track" plan for either Tuesday or Thursday. The other day, you should do 2k pace work.

1. Practice your dynamic rowing warm-up.

2. 20 - 25' warm up on the erg.

3. Do the work!

Example: 6 x 500m at pace with 90” rest.

Example: 3 x 1k at pace with 3’ rest.

4. Cool down and stretch.

You know what can be a great aerobic workout? Jumping rope! Now could be a good time to learn how to do it. Here’s a great youtube workout.

One of this week's "tasks" is to measure your rowing flexibility using this video. I recommend you try this! You’ll want to be consistent week-to-week, so always measure at the same point in your workout. Maybe after your initial warm-up, or after it is all over.