Interval training program for rowing distances of 2000m.

first week

Session 1
8 x 0:20sec (rest 1:00min)

Session 2
2 x 2:00min (rest 4:00min)
Rest 2:00min
1 x 2:00min

Session 3
8 x 0:20sec (rest 1:00min)
Rest 2:00min
8 x 0:20sec (rest 1:00min)

second week

Session 1
3 x 2:00min (rest 4:00min)
Rest2:00min
2 x 0:20sec (rest 1:00min)

Session 2
4 x 0:40sec (rest 2:00min)
Rest 2:00min
8 x 0:20sec (rest 1:00min)
Rest 2:00min
8 x 0:20sec (rest 1:00min)

Session 3
4 x 3:00min (rest 3:00min)

third week

Session 1
4 x 2:00min (rest 4:00min)
Rest 2:00min
2 x 1:20min (rest 2:40min)

Session 2
4 x 0:40sec (rest2:00min)
Rest 2:00min
4 x 0:40sec (rest 2:00min)
Rest 2:00min
4 x 0:40sec (rest 2:00min)
Rest 2:00min
4 x 0:40sec (rest 2:00min)

Session 3
2 x 3:00min (rest 3:00min)
Rest 2:00min
2 x 1:20min (Rest 2:40min)