The Rowing Tutor2k Erg Programme
A 12-week programme that builds to one properly paced 2k test.
12 weeks · Intermediate · PDF download
Who it’s for
The 2k Erg Programme is for home rowers who have rowed a 2k before, or who can row 40 minutes steadily and want a harder structure. If you’ve finished our free 8-Week 2k Erg Plan and want the next step, this is it.
Who it isn’t for
It isn’t for complete beginners. If you can’t yet row for 30 minutes, start with 12-Week Beginner to Fit. It also isn’t a quick fix. It takes 12 weeks, and four erg sessions in most of them.
How it’s structured
The programme runs through four phases:
- Base (Weeks 1 to 4): steady rowing, UT1 pieces, rate steps and threshold 1000s.
- Build (Weeks 5 to 8): two interval sessions a week, with threshold work up to 4x2000m and a mid-point 2k.
- Peak (Weeks 9 and 10): updated paces, shorter pieces and work at your target pace.
- Taper (Weeks 11 and 12): less volume, some sharp work, and your final test.
Weeks 4 and 8 are lighter, and the test at the end of Week 8 resets your paces for the final four weeks.
What a typical week looks like
A week in the Build phase has an interval session on Tuesday, an easy steady row on Wednesday, harder intervals on Saturday and a long steady row on Sunday. You can add two short strength sessions, which need only dumbbells, a kettlebell or your bodyweight. In the busiest week, expect about four and a half hours of rowing.
Every session has a target pace, rate and RPE, all worked out from your own 2k result, so there’s no guesswork about how hard to go.
Test day
The programme ends with a pacing plan for your final 2k. It shows how to choose a realistic target, what to row in each 500m, and how to manage your rate from start to finish.
What’s included
- 12 weeks of sessions, each week set out day by day
- Base, build, peak and taper phases with recovery weeks
- Baseline, mid-point and final 2k tests
- Pace calculator method with a worked example
- Training zones defined by pace, rate and RPE
- Two optional strength sessions for home kit
- Test-day pacing plan with splits, rates and a target-setting guide
- Warm-up, drag factor, missed-session and illness guidance
Frequently asked questions
Do I need a Concept2?
No, but the plan is written with one in mind and the drag factor guidance refers to the PM5. Any rower with a pace and rate display will work. Keep the setting fixed and test on the same machine.
Do I get lifetime access?
Yes. It's a PDF download, so it's yours to keep and use as often as you like.
What's the refund policy?
If it isn't right for you, email us within 14 days of buying and we'll refund you. Refunds are handled through Lemon Squeezy, our payment provider.
How is this different from the free 8-week plan?
The free plan has three sessions a week for eight weeks. This one has four erg sessions a week for 12 weeks, plus optional strength, a mid-point test, longer threshold work, a proper taper and a detailed pacing plan.
Do I have to do the strength sessions?
No. They are optional and every week works without them. If you are short of time, drop strength before you drop an erg session.
Will it get me a particular time?
We can't promise a time. Your result depends on your starting point, your training and the day. The programme gives you the structure, and a way to choose a target you can realistically hold.
Refund policy
If a plan isn’t right for you, email us within 14 days of buying and we’ll refund you in full. Lemon Squeezy, our payment provider, handles the payment and the refund. See our contact page.
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