Concept2 2K Training Plan

Programme Structure

The plan uses a polarised model: approximately 80% of training volume at low intensity (UT2 steady state) and 20% at high intensity (intervals at or above race pace). Each week includes 4-5 sessions: 3 steady state, 1-2 intervals, and 1 rest day. Volume builds progressively for 6 weeks, then tapers for 2 weeks before your test.

Weeks 1-3: Base Building

Focus on building aerobic volume. Three steady state sessions of 30-40 minutes at UT2 pace (2K split + 20-25s). One interval session per week: 6 x 1000m at 2K pace +5s with 3:00 rest. One easy recovery row of 20 minutes. Total weekly volume: 120-150 minutes. Establish your training paces and build the habit.

Weeks 4-6: Intensity Phase

Maintain steady state volume but increase interval intensity. Three steady state sessions of 35-45 minutes. Two interval sessions per week: one threshold (4 x 2000m at 5K pace, 3:00 rest) and one VO2 max (8 x 500m at 2K pace, 2:00 rest). Total weekly volume: 140-170 minutes. This is the hardest phase — monitor fatigue and adjust if needed.

Weeks 7-8: Taper and Test

Reduce volume by 30% in week 7 and 50% in week 8. Maintain intensity in remaining sessions but do fewer repeats. Week 7: 2 steady state, 1 light interval (4 x 500m at 2K pace). Week 8: 1 steady state, 1 very light interval, then 2K test on day 5 or 6 with 2 full rest days before. Arrive at the test fresh but sharp.

Workout Plan

Tips

• +Test your current 2K at the start to set accurate training paces.
• +Log every session in Watta to track volume and Effort Score trends.
• +If you feel unusually fatigued, take an extra rest day — overtraining is worse than undertraining.
• +Sleep 7-9 hours per night during the programme. Recovery is when you get faster.
• +Trust the process — steady state sessions may feel too easy, but they are building your engine.

Further Reading

• Concept2 Training Resources — Official training guides and workout of the day from Concept2.
• British Rowing — Indoor Rowing — Training plans and resources from the national governing body.
• Concept2 Rankings — Global erg rankings by distance, age, and weight category.