Your 2K rowing plan
A structured erg plan to lower your 2K — a steady-state aerobic base, threshold work to raise your sustainable split, and race-pace intervals to sharpen the test — built around your week and adapted to how your pieces actually go.
Built for the 2K, not a list of pieces
The 2K is short, brutal and decided by the split you can hold. Your coach builds a periodized plan that earns that split: steady-state to build your aerobic base, threshold work to raise your sustainable pace, and race-pace intervals so 2K pace feels repeatable — then a taper into a test piece.
Each week has a purpose, and your coach explains it — why today is steady state and why the intervals sharpen toward your test.
Built around your split and your days
Chasing your first sub-8, a sub-7, or a new PB — the plan is shaped by your current 2K split and how many days you can train, not a generic template that assumes a rower you aren't.
Adapts to how your pieces actually go
You log your sessions, and your coach guides pace and volume from there — building intensity sensibly toward your target 2K split, and backing off with a recovery week when it's time to absorb the work.
Preview your plan first
See your first weeks day by day before you commit — the pieces, the target splits and effort, and your coach's reasoning. Activate only when it looks right for you.
Frequently asked questions
- Do I need a Concept2 or specific erg?
- Any indoor rower works. Sessions are prescribed by pace and effort, so you train at the right intensity whatever machine you're on.
- I'm new to the erg — is that okay?
- Yes. The plan starts from your current 2K split and the days you can train, then builds steadily from there.
- Will I do full 2K test pieces every week?
- No — testing is placed deliberately. Most weeks build the base and the split; the plan tapers into a test piece when you're ready to see the payoff.
- Is it free?
- Yes, GetMyCoach is free during early access.
Start your 2K plan
Tell us your 2K goal and preview a structured erg plan — free during early access.