The 9 week advanced plan will help you improve your 2k time. It is intended for experienced rowers that plan to row 5 times a week. You will need to be able to row for between 45 and 60 minutes with some rest in between intervals to start this plan. The plan has 2 training cycle with 5 workouts per week. Week 5 is a rest week with less minutes. Workouts are varied and interesting with different rates, effort and intervals. We have had great results with athletes that have completed this training plan!