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2K rowing plan
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.
Free in early access · Your full plan before you create an account · Adjust it anytime
What your first week could look like
An example session — with the exact demos from your plan
This is one real erg-support strength session: a warm-up, four lifts that build the drive behind your stroke, then an easy finish. In the app every lift comes with a short video demo — the same ones below — plus your coach's cue and the exact sets and reps.
Work through the lifts in order as straight sets — this is the strength that keeps your drive from fading late in the piece.
Romanian Deadlift
4 × 6 · hips back
Soft knees, push the hips back and load the hamstrings, then drive the hips forward to stand tall. This is the posterior-chain power behind every stroke's leg drive.
Chest-Supported Row
3 × 10 · squeeze
Chest on the pad, pull the weight to your ribs and squeeze the mid-back, then control it back. Strict rowing with no lower-back cheat — the pull that finishes your stroke.
Barbell Squat
4 × 6 · strong drive
Brace, sit between the hips, and drive up through mid-foot. Leg strength is the engine of the erg — build it here so your legs still drive on the last 500.
Plank
3 × 45 s · braced
Forearms down, body in one line from head to heels, and brace your core hard without letting the hips sag. The stiff midsection that transmits your leg drive to the handle.
Tap play to watch a drill demo — the same muted, looping clips your plan uses. Unmute or go full screen once it's running.
What your plan looks like in the app
Every session comes with coach guidance — and your progress gets logged, not guessed.
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app.getmycoach.ch
Your plan is built around you
Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.
Goal
Break sub-8, sub-7 or set a new 2K PB
Current 2K split
Your time per 500m over 2K today
Level
New to the erg, club rower or competitive
Training days
How many days a week you can get on the erg
Erg
Concept2 or any indoor rower you have
Strength access
Full gym, dumbbells, or erg-only
Time per session
30 to 75 minutes
Feedback
How each piece and split felt, so the next adapts
Your coach tells you why you're training something
Who this plan is for
Your plan in 3 minutes
- 1
Pick your goal
Tell your coach what you're training for.
- 2
Set your level & week
Your experience, available days and equipment.
- 3
Preview your plan
See your first weeks day by day — no account needed until you start.
- 4
Train & log
Follow the sessions and log what you actually did.
- 5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.
What this plan covers
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.
Build your first 2K rowing plan
Preview your personal plan first — no account needed — and only start if it fits you.
See your whole plan first — your free account comes when you start it. No credit card.