Deload — Aerobic Rebuild + Fatigue Reset — Deload — Threshold + VO2 Development — Deload — Power Endurance + Race Pace + Consolidation — Deload
Focus — Week 1 — Week 2 — Week 3 — Week 4 — Week 5 — Week 6 — Week 7 — Week 8 — Week 9 — Week 10 — Week 11 — Week 12 — Week 13 — Week 14 — Week 15 — Week 16
Monday — Zone 2 + Technique — 40 Minutes Zone 2 — 45 Minutes Zone 2 — 45 Minutes Zone 2 — 60 Minutes Zone 2 — 60 Minutes Zone 2 — 60 Minutes Zone 2 — 45 Minutes Zone 2 — 60 Minutes Zone 2 — 60 min Zone 2 — 60 min Zone 2, 5 1min high cadence — 60 min + race starts — 45 min easy — 60 min Zone 2 + 8 starts — 60 min Zone 2 + 8 starts — 45 min Zone 2 + 8 starts — 40 min easy
Tuesday — Anti-Glycolytic Power — Anti-glycolytic 6 X10 sec 3:00 rest — Anti-glycolytic 12X10 sec 2:15 rest — Anti-glycolytic 12X10 sec 2:15 rest — Anti-glycolytic 15X10 sec 3:00 rest — Anti-glycolytic 12X10 sec 2:00 rest — Anti-glycolytic 15X10 sec 2:00 rest — Anti-glycolytic 6X10 sec 2:00 rest — Anti-glycolytic 10X10 sec 2:00 rest — 12 x 10 sec, 2 min recovery — 8 x 250m, 3 min rest — 10 x 250m, 3 min recovery — 6 x 10 sec — 6 X 500m 3 min rest — 8 X 500m 3 min rest — 4 X 750m 3 min rest — 4 x 10 sec
Wednesday — Zone 2 Recovery — 30 Minutes Zone 2 — 45 Minutes Zone 2 — 45 Minutes Zone 2 — 45 Minutes Zone 2 — 50 Minutes Zone 2 — 50 Minutes Zone 2 — 30 Minutes Zone 2 — 50 Minutes Zone 2 — 50 Minutes Zone 2 — 45 Minutes Zone 2 — 45 Minutes Zone 2 — 30 Minutes Zone 2 — 45 min Zone 2 — 45 Minutes Zone 2 — 40 Minutes Zone 2 — 30 Minutes Zone 2
Thursday — Norwegian 4x4 — Norwegian 3X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 4X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 3X4, 3 Minutes easy — Norwegian 4X5, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 4X5, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 3X4, 3 Minutes easy — Norwegian 4X4, 3 Minutes easy — Norwegian 5X4, 3 Minutes easy — Norwegian 4X4, 3 Minutes easy — Norwegian 2X4, 3 Minutes easy
Friday — Threshold / Tempo — 2 X 8 Minutes, 2 Minutes rest — 2 X 12 Minutes, 2 Minutes rest — 2 X 12 Minutes, 2 Minutes rest — 3 X 10 Minutes, 2 Minutes rest — 3 X 10 Minutes, 2 Minutes rest — 2 X 15 Minutes, 2 Minutes rest — 2X8 min continuous threshold — 20 min continuos threshold — 3 x 12 min- race pace, 4 min rest — 3 x 1000m - race pace, 4 min rest — 2 x 750m - race pace, 4 min rest — 2 x 8 min threshold, 4 min rest — 2 X 1500m at race pace — 3 x 1000m - race pace, 4 min rest — 2 X 500m at controlled pace — 20 min steady Zone 2
Saturday — Long Row/Race-Pace Hybrid — 45 Minutes Zone 2 — 70 Minutes Zone 2 — 70 Minutes Zone 2 — 75 Minutes easy row — 60 min Zone 2 + 6 x 30 sec hard — 75 min Zone 2 + 8 x 30 sec hard — 45 min steady aerobic — 75 min recovery row — 75 min Zone 2 — 75 min Zone 2 + starts — 60 min mixed pace — 45 min recovery row — 60 min Zone 2 — 45 min mixed pace — 40 min easy pace — 30 min recovery row
Sunday — OFF / Mobility / Sauna — Recover — Recover — Recover — Recover — Recover — Recover — Recover — Recover — Recover — Recover — Recover — Recover — Recover — Recover — Recover — Recover
This 16-week rowing begins after the Viking 60-Day 2K Program. — PROGRAM STRUCTURE
Primary goals: — Phase 1 — Aerobic Rebuild + Fatigue Reset
Preserve and expand 2K power — Weeks 1–6
Increase aerobic base and repeatability
Improve lactate clearance — Goals:
Build sustainable VO2 capacity — Rebuild aerobic efficiency
Reduce accumulated glycolytic fatigue from the Viking block — Reduce residual fatigue from Viking cycle
Integrate Anti-Glycolytic work and Norwegian 4x4 intervals — Restore nervous system freshness
Support concurrent strength training — Maintain rowing speed without excessive glycolytic accumulation
Improve long-term durability and recovery
Intensity Distribution:
This program uses: — 70% Zone 2
Zone 2 base work — 20% Anti-Glycolytic
Anti-glycolytic intervals — 10% VO2/Norwegian
Norwegian 4x4 sessions
Aerobic threshold development — Week 7: Deload
Race-pace exposure
Strategic deloading — Phase 2 — Threshold + VO2 Development
CNS fatigue management — Weeks 8 - 11
Training Frequency: — Goals:
Monday through Saturday — Increase aerobic power
Sunday OFF / Recovery — Raise lactate threshold
Improve sustainable hard pace
Expand stroke efficiency under fatigue
Intensity Distribution:
55% Zone 2
20% Anti-Glycolytic
25% Norwegian/Threshold
Week 12: Deload
Phase 3 — Power Endurance + Consolidation
Weeks 13 - 15
Goals:
Increase repeat power
Improve high-rate rowing economy
Build 2K carryover
Consolidate gains without overreaching
Intensity Distribution:
50% Zone 2
20% Anti-Glycolytic
30% VO2 / race-pace work
Week 16: Deload