Concept2 Training Guide

Target Group: Anyone training for a 2,000m race.

It doesn't matter whether you are an Olympic champion or a "first-timer" to the machine, if you commit yourself fully to a 2,000m race you will find yourself pushed right to your limit. That said, you will be far better equipped to cope with the physiological demands you are placing on your body if you prepare for the race in a systematic way. With this in mind we advise that if you've got less than six weeks to go to your race, and you've not been training, you should probably not go ahead. Tables 5.5 to 5.7 outline a series of pre-set programmes based on training four, five or six sessions per week.

To structure your own programme refer to Section 4 : Creating a Bespoke Training Programme.

Table 5.5

Notes

1. Always err on the side of caution in any training regime. These training examples are a guide only and are not appropriate to everyone. You need to use caution and know your own limits when assessing your ability to cope with training doses. Beginners on a training regime of three or four sessions a week may not be able to cope with the above.
2. To determine which training period you should be working in refer to Section 4.2, Tables 4.1 and 4.2.

Table 5.6

Notes

1. Always err on the side of caution in any training regime. These training examples are a guide only and are not appropriate to everyone. You need to use caution and know your own limits when assessing your ability to cope with training doses. Beginners on a training regime of three or four sessions a week may not be able to cope with the above.
2. To determine which training period you should be working in refer to Section 4.2, Tables 4.1 and 4.2.

Table 5.7

Notes

1. Always err on the side of caution in any training regime. These training examples are a guide only and are not appropriate to everyone. You need to use caution and know your own limits when assessing your ability to cope with training doses. Beginners on a training regime of three or four sessions a week may not be able to cope with the above.
2. To determine which training period you should be working in refer to Section 4.2, Tables 4.1 and 4.2.

Additional Notes for Tables 5.5 - 5.7

1. 1 x 60' UT2 18spm means row for 60 minutes in your UT2 heart rate at 18 strokes per minute.
2. 2 x 20' UT1 20spm means row for 20 minutes in your UT1 heart rate at 20 strokes per minute with enough rest to return to twice your normal resting heart rate before repeating.
3. 3 x 6' AT 24spm means row for six minutes in your AT heart rate at 24 strokes per minutes with enough rest to return to twice your normal resting heart rate before repeating, until you have done it three times.
4. 6 x 2' TR 28spm means row for two minutes in your TR heart rate at 28 strokes per minutes with enough rest to return to twice your normal resting heart rate before repeating, until you have done it six times.
5. 9 x 1' AN 34spm means row for one minute in your AN heart rate at 34 strokes per minutes with enough rest to return to twice your normal resting heart rate before repeating, until you have done it nine times.