Description
The 2K Row eBook is a comprehensive 8-week training program weve developed as part of the Rogue Move programming and cycle series. This program is designed to help athletes of any experience level improve their aerobic capacity and technique on the Echo Rower. The program consists of three sessions per week, with one of them being optional. The current World Record across different age groups and weight categories for males and females can be found here.
The benchmark for this program will be a 2,000m row for time, which will be a good indicator of your aerobic capacity and ability to sustain power output in a 6-10 minute time domain. By testing how long it takes to complete 2,000m on the Echo Rower at the beginning and end of the eight weeks, youll have clear evidence of the programs benefits and effectiveness.
Our 2K Row workouts are made up of short intervals, medium and long time duration efforts, and include optional zone 2 sessions. It is important to complete the sessions in order, trying to complete the minimum of two sessions per week.
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