This is a nine week training plan with five workouts per week. Workout length averages 30-40 minutes and is designed to get you ready for a 2k erg test or rowing 2k race. It includes a choice of heart rate, speed chart and open split workouts. This plan includes detailed instructions, eleven different workouts that progress through in volume and intensity overloads throughout the nine weeks. It also includes a training log so that you can track your splits and enter notes to help you progress each week.