Pete Plan Thread

[KeithT]

Hey Guys,

After looking for a good training plan I found the beginner Pete Plan and this thread.
But I need your help to adjust the plan to my needs.

I do crossfit 2-3 times a week. I want to row 2 times a week in addition to my CF training.
I was thinking to do only the first two workouts from the beginner pete plan.
So 1 long distance + 1 interval. Skipping the second long distance.
Do you think this is good idea?
Other option: Do all 3 workouts, but spreading it out over a longer period. So making it a 30-36 week program.

Last week I did the 2K test. I did it in 7 minutes 57 seconds. Other than that my only experience with rowing is during crossfit.
So mostly short intervals. Would recommend starting at week 1 of the program? Or can I "jump ahead" a bit?

Last question: in the program Pete doesn't give ppacing times for the intervals. How should a pace a "6 x 500m / 2min rest"?

Thanks for the advice!

As a competitive CF athlete and Indoor Rower I can tell you the balance is a little tricky to find but I followed suggestions on this forum and they work - in CF you already do strength and short burst of work that mimic interval training - so if you are only going to row twice a week you need to do longer aerobic sessions. Nothing beats getting the meters in. Short rows will come up enough in your CF WODs and again CF in general prepares you for short rows. So don't work on the short intervals but the longer sessions.

[thomasbaerten]

Hey Guys,

After looking for a good training plan I found the beginner Pete Plan and this thread.
But I need your help to adjust the plan to my needs.

I do crossfit 2-3 times a week. I want to row 2 times a week in addition to my CF training.
I was thinking to do only the first two workouts from the beginner pete plan.
So 1 long distance + 1 interval. Skipping the second long distance.
Do you think this is good idea?
Other option: Do all 3 workouts, but spreading it out over a longer period. So making it a 30-36 week program.

Last week I did the 2K test. I did it in 7 minutes 57 seconds. Other than that my only experience with rowing is during crossfit.
So mostly short intervals. Would recommend starting at week 1 of the program? Or can I "jump ahead" a bit?

Last question: in the program Pete doesn't give ppacing times for the intervals. How should a pace a "6 x 500m / 2min rest"?

Thanks for the advice!

As a competitive CF athlete and Indoor Rower I can tell you the balance is a little tricky to find but I followed suggestions on this forum and they work - in CF you already do strength and short burst of work that mimic interval training - so if you are only going to row twice a week you need to do longer aerobic sessions. Nothing beats getting the meters in. Short rows will come up enough in your CF WODs and again CF in general prepares you for short rows. So don't work on the short intervals but the longer sessions.

That makes sense! And the first 5K proved that I can't just skip some weeks. I need to work on my pacing, my technique and strokes per minute.
So I'm going to do all 3 workouts, but maybe in a slower schedule so I don't overtrain myself with the crossfit combination. Going to keep the interval between the longer sessions to keep in varied.

Looking forward to become better at rowing!

Time Meters Pace Watts Cal/Hr S/M
24:44.3 5,000m 2:28.4 107 668 21
5:15.3 1,000m 2:37.6 89 607 19
4:52.2 2,000m 2:26.1 112 686 20
4:51.6 3,000m 2:25.8 113 688 21
4:52.3 4,000m 2:26.1 112 685 23
4:52.9 5,000m 2:26.4 111 683 22

First kilometer was messing with the screen.

[buzbee]

I've been working on my own for the last couple of months, but began the Pete Plan today (after getting back from a week-long vacation yesterday). Hard session - 8x500 r3:30. I couldn't believe how fast the clock ran for those rest periods between the last two intervals....

Before leaving on my vacation, I established a 2K time of 7:17.8 with a split of 1:49.4. My understanding is that a 8x500 r3:30 is should be somewhere between 2 and 3 seconds faster per 500 than your 2k time, so I targeted 1:47.1 splits. Held them pretty well at first, but really struggled for the last ones. Poured everything into the last 500, and just had to lie on the floor for a while afterwards. I can see that this is going to be hard. Anyway, the journey begins:

PP 1.1 8x500 r3:30

Time Meters Pace Watts Cal/Hr S/M
14:16.2 4,000m 1:47.0 286 1282 32 173
1:47.2 500m 1:47.2 284 1277 31 164
1:47.1 500m 1:47.1 285 1280 32 170
1:47.1 500m 1:47.1 285 1280 31 172
1:47.2 500m 1:47.2 284 1277 32 174
1:47.2 500m 1:47.2 284 1277 32 175
1:47.0 500m 1:47.0 286 1283 33 175
1:47.1 500m 1:47.1 285 1280 34 176
1:46.4 500m 1:46.4 291 1300 33 176

...Bill

[mitchel674]

I've been working on my own for the last couple of months, but began the Pete Plan today (after getting back from a week-long vacation yesterday). Hard session - 8x500 r3:30. I couldn't believe how fast the clock ran for those rest periods between the last two intervals....

Before leaving on my vacation, I established a 2K time of 7:17.8 with a split of 1:49.4. My understanding is that a 8x500 r3:30 is should be somewhere between 2 and 3 seconds faster per 500 than your 2k time, so I targeted 1:47.1 splits. Held them pretty well at first, but really struggled for the last ones. Poured everything into the last 500, and just had to lie on the floor for a while afterwards. I can see that this is going to be hard. Anyway, the journey begins:

PP 1.1 8x500 r3:30

Time Meters Pace Watts Cal/Hr S/M
14:16.2 4,000m 1:47.0 286 1282 32 173
1:47.2 500m 1:47.2 284 1277 31 164
1:47.1 500m 1:47.1 285 1280 32 170
1:47.1 500m 1:47.1 285 1280 31 172
1:47.2 500m 1:47.2 284 1277 32 174
1:47.2 500m 1:47.2 284 1277 32 175
1:47.0 500m 1:47.0 286 1283 33 175
1:47.1 500m 1:47.1 285 1280 34 176
1:46.4 500m 1:46.4 291 1300 33 176

...Bill

Nice work there, Bill after a bit of a layoff. You know you've done the intervals correctly if you roll off the erg in agony after the last one!

[thomasbaerten]

Second 5K in the Beginner Pete Program
Pleased with the consistent pace and strokes per minute

Time Meters Pace Watts Cal/Hr S/M
23:51.9 5,000m 2:23.1 119 710 16
4:49.2 1,000m 2:24.6 116 698 17
4:47.4 2,000m 2:23.7 118 705 16
4:48.5 3,000m 2:24.2 117 701 16
4:43.7 4,000m 2:21.8 123 722 16
4:43.0 5,000m 2:21.5 124 725 17

This was the first 5K

Time Meters Pace Watts Cal/Hr S/M
24:44.3 5,000m 2:28.4 107 668 21
5:15.3 1,000m 2:37.6 89 607 19
4:52.2 2,000m 2:26.1 112 686 20
4:51.6 3,000m 2:25.8 113 688 21
4:52.3 4,000m 2:26.1 112 685 23
4:52.9 5,000m 2:26.4 111 683 22

[KeithT]

I've been working on my own for the last couple of months, but began the Pete Plan today (after getting back from a week-long vacation yesterday). Hard session - 8x500 r3:30. I couldn't believe how fast the clock ran for those rest periods between the last two intervals....

Before leaving on my vacation, I established a 2K time of 7:17.8 with a split of 1:49.4. My understanding is that a 8x500 r3:30 is should be somewhere between 2 and 3 seconds faster per 500 than your 2k time, so I targeted 1:47.1 splits. Held them pretty well at first, but really struggled for the last ones. Poured everything into the last 500, and just had to lie on the floor for a while afterwards. I can see that this is going to be hard. Anyway, the journey begins:

PP 1.1 8x500 r3:30

Time Meters Pace Watts Cal/Hr S/M
14:16.2 4,000m 1:47.0 286 1282 32 173
1:47.2 500m 1:47.2 284 1277 31 164
1:47.1 500m 1:47.1 285 1280 32 170
1:47.1 500m 1:47.1 285 1280 31 172
1:47.2 500m 1:47.2 284 1277 32 174
1:47.2 500m 1:47.2 284 1277 32 175
1:47.0 500m 1:47.0 286 1283 33 175
1:47.1 500m 1:47.1 285 1280 34 176
1:46.4 500m 1:46.4 291 1300 33 176

...Bill

I find the 8x500 3:30r to be right at 2-3 seconds faster than 2K split - so you were right on target. I usually do better with the shorter intervals however but still this was a solid workout for you and yes the interval workouts will crush you pretty hard if you give them the proper effort.

[KeithT]

I've been working on my own for the last couple of months, but began the Pete Plan today (after getting back from a week-long vacation yesterday). Hard session - 8x500 r3:30. I couldn't believe how fast the clock ran for those rest periods between the last two intervals....

Before leaving on my vacation, I established a 2K time of 7:17.8 with a split of 1:49.4. My understanding is that a 8x500 r3:30 is should be somewhere between 2 and 3 seconds faster per 500 than your 2k time, so I targeted 1:47.1 splits. Held them pretty well at first, but really struggled for the last ones. Poured everything into the last 500, and just had to lie on the floor for a while afterwards. I can see that this is going to be hard. Anyway, the journey begins:

PP 1.1 8x500 r3:30

Time Meters Pace Watts Cal/Hr S/M
14:16.2 4,000m 1:47.0 286 1282 32 173
1:47.2 500m 1:47.2 284 1277 31 164
1:47.1 500m 1:47.1 285 1280 32 170
1:47.1 500m 1:47.1 285 1280 31 172
1:47.2 500m 1:47.2 284 1277 32 174
1:47.2 500m 1:47.2 284 1277 32 175
1:47.0 500m 1:47.0 286 1283 33 175
1:47.1 500m 1:47.1 285 1280 34 176
1:46.4 500m 1:46.4 291 1300 33 176

...Bill

I find the 8x500 3:30r to be right at 2-3 seconds faster than 2K split - so you were right on target. I usually do better with the shorter intervals however but still this was a solid workout for you and yes the interval workouts will crush you pretty hard if you give them the proper effort.

[MuadDale]

Completed BPP 4-3 today and just went over 100,000 meters! Not bad considering I never rowed a stroke in my life prior to getting my Erg April 3rd. I'm loving this piece of gear, I can feel a definite difference in my health even after such a short time!

[mitchel674]

Completed BPP 4-3 today and just went over 100,000 meters! Not bad considering I never rowed a stroke in my life prior to getting my Erg April 3rd. I'm loving this piece of gear, I can feel a definite difference in my health even after such a short time!

Congrats from another Floridian.

The BPP is a great way to start rowing. You can put on the meters pretty quickly even without all the optional rows.

[Siolag]

I am veery new to this but I think I will use this plan to get some structure to what I am doing.

I am a runner, but I keep getting injured. I really lack strength and think some cross training is required. I also play golf.

This morning I did a 2k time trial in 9:14. It felt ok, I warmed up with 2k and then did 1500m cool down. I think I could have gone quicker if I had paced it better, and I also had to tighten the foothold things a little. Ill probably wait 6 weeks or so and do another 2k.

I am 5'9 and 185lbs.

[thomasbaerten]

Hey Guys,

I'm at the beginning of the Pete plan. Still focussing a lot in technique.
Are my strokes too okay? Or too low?


Time Meters Pace Watts Cal/Hr S/M
25:48.9 5,500m 2:20.8 125 731 16
2:23.9 500m 2:23.9 117 704 16
2:23.9 1,000m 2:23.9 117 704 15
2:22.5 1,500m 2:22.5 121 716 16
2:20.8 2,000m 2:20.8 125 731 17
2:21.3 2,500m 2:21.3 124 726 17
2:22.3 3,000m 2:22.3 121 718 17
2:21.9 3,500m 2:21.9 122 721 16
2:22.6 4,000m 2:22.6 121 715 16
2:19.3 4,500m 2:19.3 129 745 17
2:15.1 5,000m 2:15.1 142 788 17
2:15.3 5,500m 2:15.3 141 786 17

[mitchel674]

BPP week 15.1

10km, 2:19, r22. Felt nice and easy after a 30 minute, r20 session at 2:15 the day before.

[buzbee]

PP w2-1, my first speed pyramid (250,500,750,1000,750,500,250). Intended to use my 2K pace (1:49.4) as suggested in the Pete Plan paper, but ended up averaging a bit faster (1:47.1):

14:17.1 4,000m 1:47.1 285 1279 30 167

0:54.1 250m 1:48.2 276 1250 30 142
1:48.5 500m 1:48.5 274 1243 29 163
2:41.4 750m 1:47.6 281 1266 29 172
3:36.1 1,000m 1:48.0 277 1254 29 179
2:41.5 750m 1:47.6 280 1265 30 178
1:44.8 500m 1:44.8 304 1346 33 175
0:50.7 250m 1:41.4 336 1455 36 166

Which brings me to my question - how do you handle rolling vs. dead starts on short interval sessions? Part of the reason these ended up faster, I assume, is that except for the first and last two intervals I got the wheel spinning before the interval began to avoid having to strain at the start to get up to speed. I'm keen to avoid injury, and it seems like quickly going from dead start to target pace is when I'm most likely to break something.

Do most folks use rolling starts for short interval sessions or always go from a dead start? If rolling, do you adjust your target pace to compensate and if so, by how much?

Thanks,
...Bill

[jackarabit]

Rolling is easier on the back than is the inertia-defeating 1/2,3/4, full stroke start from dead wheel. If skewing the average pace and thereby producing an over ambitious future target is a consideration, take an arms only inertia breaker pull @ 2 or 3” out from clock start and don’t choke the length of the first strokes of the active period. I always use rolling starts after the first. The timing of first active stroke of a rolling start is an interesting diversion but has no place in competition so no useful application.

[lindsayh]

Which brings me to my question - how do you handle rolling vs. dead starts on short interval sessions? Part of the reason these ended up faster, I assume, is that except for the first and last two intervals I got the wheel spinning before the interval began to avoid having to strain at the start to get up to speed. I'm keen to avoid injury, and it seems like quickly going from dead start to target pace is when I'm most likely to break something.
Do most folks use rolling starts for short interval sessions or always go from a dead start? If rolling, do you adjust your target pace to compensate and if so, by how much? Thanks, Bill

I paddle through the rests often and hit the start on full roll - as Jack says an interesting diversion in trying to get the timing right. For most short intervals the fan is still turning anyway so they are all rolling really. Injury prevention is a good reason IMO. The only exception I guess is when you are practicing starts or the rest is say 3'+ and you want to do a full start. You will be faster than waiting for the interval to start but that is not a problem as long as you compare like with like - it is not a race with others.