Build the engine. Own the distance. A complete 16-week RowErg plan with five rowing sessions, two integrated strength sessions, and a deliberate 2K peak.

If you would prefer to purchase this program on ErgZone, click HERE.

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The 2,000 m row demands power you can sustain, control from the opening strokes, and sound technique when fatigue builds. This plan trains those qualities together.

Across 16 weeks, you move through Foundation, Capacity, Conversion, and Race Preparation. Aerobic work builds the base. Focused intervals develop repeatable power and race pace. Two strength sessions support the row while protecting the next key workout. A baseline 2K in Week 4 and a final 2K in Week 16 give the build a clear beginning and finish.

Your pace targets come from a recent 2K average split. RPE, stroke rate, and technique cues give those numbers context. Each training day lays out the warm-up, main work, rest, and recovery, with guidance for adjusting volume when needed. You can use the plan on its own; the Academy Performance App is not required.

Inside the 76-page guide

• 16 weeks of structured RowErg and strength training

• Five rowing sessions and two strength sessions per week

• An optional 12-week entry route for athletes who meet the readiness criteria

• Clear pacing, lifting, recovery, and test-day instructions

• A race plan for the final 2,000 m effort

Before you start: The full route is for athletes who already row at least three times per week and can complete 30 minutes of comfortable continuous rowing. Allow approximately 4–7 hours a week, including strength work, warm-ups, and recovery movement. The guide explains the more demanding readiness criteria for the 12-week route.

You will need a Concept2 RowErg and basic strength equipment: a rack and barbell, dumbbells, and a pull-up or pulldown option. Exercise substitutions are included.

Academy members: This program is included in the Academy library; you do not need to purchase it separately.