Pete Plan Thread

[tm3]

I'm on week 6 of PP and have a couple of questions re doing this correctly.

At the beginning I decided on my pace for the long distance part, and set the interval pace at 10 seconds faster per 500m. I never came up with what seemed to be a specific formula for picking these pace times and I believe that I based them on suggestions that I found in this forum and in other discussions on the www. It seems to me that the "best" way to choose the pace would be based on heart rate, specifically the pace that puts the rower at some % of maximum heart rate. Is there in fact a recommendation for pace based on heart rate?

Yesterday I did the 3x2000m intervals and especially in the 3rd interval I found it difficult to maintain a steady pace. I was "yo-yo-ing" between too fast a pace and too slow as pace but managed to hit my target pace overall. Nothing wrong with a hard workout but my concern is that I found my form breaking down and sure enough developed some back strain. If this were a weight workout I would back off as maintaining form is paramount but I'm not sure about this rowing workout -- should I back off on pace, or just keep on keeping on?

Thanks for the help!

[RayOfSunshine]

Hello all. First post with a dumb question about the BPP I didn't see answered anywhere:

Looking at Week 1 for instance, we see three core workouts followed by two additionals in brackets. What is the intended daily schedule for these? Are they intended to be completed straight through M-TU-W-TH-F with a weekend off if you're feeling froggy? Are they M-W-F with the additionals added in on a rest day somewhere if you're up to it? I understand not doing too much in a given week, the need for recovery time, and tailoring the timing for the individual, I just haven't seen anything spelling out what is intended.

Week 1:
5000m
6 x 500m / 2min rest
5000m
[20min]
[2 x 10min / 2min rest]

Thanks very much.

I did all 5 workouts each week throughout the plan. I couldn't find the answer either, so I worked them straight down. I took rest days when my body felt like it needed a break. At first, I think I recall them after the 2nd and final 5th workouts. So, days 3 & 7 were rest. Eventually, life got in the way and my regular schedule got messed up, so I took breaks when forced due to work, etc. or when my body was screaming at me.

I'm doing the BPP now for the SkiErg. I'm doing all 5 workouts, but they are spread out over multiple weeks because I still row 1st when time becomes an issue.

[MuadDale]

I did all 5 workouts each week throughout the plan. I couldn't find the answer either, so I worked them straight down. I took rest days when my body felt like it needed a break. At first, I think I recall them after the 2nd and final 5th workouts. So, days 3 & 7 were rest. Eventually, life got in the way and my regular schedule got messed up, so I took breaks when forced due to work, etc. or when my body was screaming at me.

That makes perfect sense and is what I was leaning toward doing (body permitting), thanks for the sanity check.

I see you're in Neptune Beach, I live in St Johns County and am stationed at Mayport, so not very far from you it seems.

[MuadDale]

Welcome to the thread!

Good question that I've never seen answered. The first three rows are mandatory. Look at your week and figure out if you only have time for the three mandatory rows or will be able to complete all five sessions. Pete does warn new rowers to not overdo sessions early on. The BPP does ramp up quickly. I usually rest one day after the first long row prior to the first interval day. I do this to help my interval performance. The rest of the rows just come when I have the time.

Thank you! Tons of great info here.

Im very cognizant of overdoing it, especially having just purchased the rower and being completely new to rowing in general.

[scottsaz1]

Hello all. First post with a dumb question about the BPP I didn't see answered anywhere:

Looking at Week 1 for instance, we see three core workouts followed by two additionals in brackets. What is the intended daily schedule for these? Are they intended to be completed straight through M-TU-W-TH-F with a weekend off if you're feeling froggy? Are they M-W-F with the additionals added in on a rest day somewhere if you're up to it? I understand not doing too much in a given week, the need for recovery time, and tailoring the timing for the individual, I just haven't seen anything spelling out what is intended.

Week 1:
5000m
6 x 500m / 2min rest
5000m
[20min]
[2 x 10min / 2min rest]

Thanks very much.

I'm on week 6 of PP and have a couple of questions re doing this correctly.

At the beginning I decided on my pace for the long distance part, and set the interval pace at 10 seconds faster per 500m. I never came up with what seemed to be a specific formula for picking these pace times and I believe that I based them on suggestions that I found in this forum and in other discussions on the www. It seems to me that the "best" way to choose the pace would be based on heart rate, specifically the pace that puts the rower at some % of maximum heart rate. Is there in fact a recommendation for pace based on heart rate?

Yesterday I did the 3x2000m intervals and especially in the 3rd interval I found it difficult to maintain a steady pace. I was "yo-yo-ing" between too fast a pace and too slow as pace but managed to hit my target pace overall. Nothing wrong with a hard workout but my concern is that I found my form breaking down and sure enough developed some back strain. If this were a weight workout I would back off as maintaining form is paramount but I'm not sure about this rowing workout -- should I back off on pace, or just keep on keeping on?

Thanks for the help!

I'm starting Week 8 of the BPP and can share my experience.

First on schedule - it really is up to you and your fitness level. As Mitchell and Ray have mentioned, listen to your body. The first 3 workouts are mandatory, so if you need rest, you can forego the two optionals. When I started, I put together a 6 day a week plan - 4 rowing days and 2 weight days. I needed Wednesday off due to work, so my week goes like this:

Thursday - Weight Day 1
Friday - BPP Workout 1
Saturday - BPP Workout 2 (intervals)
Sunday - Weights Day 2
Monday - BPP Workout 3
Tuesday - BPP Workout 4
Wednesday - Rest

I've had to shuffle some days around, but for the most part this seems to work well. For me, the 1st workout is generally within my UT2 band (65%-75% of HRR), which doesn't negatively impact my intervals the next day. The 3rd workout I push to UT1/AT (75% - 85% of HRR). My pace has certainly improved since week 1 while keeping each workout within the same band - for example my first 5k was at a 2:30/500m pace, while my last 8k was at 2:09 (both UT2).

I wouldn't worry too much about pace at this point if you're aim is to build fitness. Keep your rating for the longer pieces between 18-22 spm to help you build power. Row your intervals at higher rate but while maintaining good form - this is hard for me now as I can't really push beyond 28 spm without my stroke breaking down or getting really short.

I can say that the plan WORKS! It had been 30 years since I've rowed in any capacity, and after 7 weeks I'm amazed at how much my fitness has improved. Great choice

[Ripples]

Hello all. First post with a dumb question about the BPP I didn't see answered anywhere:

Looking at Week 1 for instance, we see three core workouts followed by two additionals in brackets. What is the intended daily schedule for these? Are they intended to be completed straight through M-TU-W-TH-F with a weekend off if you're feeling froggy? Are they M-W-F with the additionals added in on a rest day somewhere if you're up to it? I understand not doing too much in a given week, the need for recovery time, and tailoring the timing for the individual, I just haven't seen anything spelling out what is intended.

Week 1:
5000m
6 x 500m / 2min rest
5000m
[20min]
[2 x 10min / 2min rest]

Thanks very much.

I wasn't sure of that either until I went to the actual PBB link, where the plan is explained: https://thepeteplan.wordpress.com/beginner-training/

"Week 1:
5000m – The three key points you want to concentrate on during all of your erg sessions are technique, relaxation, and efficiency. Use the single distance pieces to work on the different elements of the stroke you read about in the technique section. Aim for a feeling of smooth acceleration through the drive, and to be slow and relaxed during the recovery.
6 x 500m / 2min rest – Interval sessions allow you to work at a higher intensity by splitting the workout into smaller segments. Don’t get carried away in the early intervals thinking it is easy though, you have many weeks ahead to increase the intensity. As you become more experienced at interval training over the coming weeks you will learn how to pace the different types of session.
5000m – Look back at the average pace of your last 5000m session a few days ago. Aim to row at that pace consistently through this session, and don’t give in to any temptations to go faster, especially towards the start. Remember “technique, relaxation, efficiency”.
[20min] – First week and you’re already thinking about doing extra sessions? Make sure you’re not over-doing it early on, rest is a very important part of any training plan. Whether your 5000m sessions have been taking you more or less than 20mins, aim to row this session at a slower pace, concentrating on making each stroke more efficient than the last.
[2 x 10min / 2min rest] – 5 sessions in the first week, you must be keen. Have a go at your first longer interval session. Breaking up the 20min row like this allows you a short break to regain your full concentration, and make sure to take on some water while you can. Row the first 10min at the same pace as your 20min session, and then aim to just beat the distance on the second 10min."


There's an explanation for each of the 24 weeks.

[MuadDale]

There's an explanation for each of the 24 weeks.

Yes, I saw the explanations for each week and still had the question.

Sometimes I just need to be told what to think lol.

[rascott]

Hello all. First post with a dumb question about the BPP I didn't see answered anywhere:

Looking at Week 1 for instance, we see three core workouts followed by two additionals in brackets. What is the intended daily schedule for these? Are they intended to be completed straight through M-TU-W-TH-F with a weekend off if you're feeling froggy? Are they M-W-F with the additionals added in on a rest day somewhere if you're up to it? I understand not doing too much in a given week, the need for recovery time, and tailoring the timing for the individual, I just haven't seen anything spelling out what is intended.

Week 1:
5000m
6 x 500m / 2min rest
5000m
[20min]
[2 x 10min / 2min rest]

Thanks very much.

When I did the BPP I usually managed to do all 5 sessions. I just did them when I had time. As you get fitter none of the sessions really mandate a rest day after but I guess you might want to take a day off if you go hard on an interval session. Listen to your body, you'll know when you need that rest day (or two).
Summary: there is no guidance, do what works with your schedule and rest when you feel tired.

[rascott]

I'm on week 6 of PP and have a couple of questions re doing this correctly.

At the beginning I decided on my pace for the long distance part, and set the interval pace at 10 seconds faster per 500m. I never came up with what seemed to be a specific formula for picking these pace times and I believe that I based them on suggestions that I found in this forum and in other discussions on the www. It seems to me that the "best" way to choose the pace would be based on heart rate, specifically the pace that puts the rower at some % of maximum heart rate. Is there in fact a recommendation for pace based on heart rate?

Yesterday I did the 3x2000m intervals and especially in the 3rd interval I found it difficult to maintain a steady pace. I was "yo-yo-ing" between too fast a pace and too slow as pace but managed to hit my target pace overall. Nothing wrong with a hard workout but my concern is that I found my form breaking down and sure enough developed some back strain. If this were a weight workout I would back off as maintaining form is paramount but I'm not sure about this rowing workout -- should I back off on pace, or just keep on keeping on?

Thanks for the help!

I assume you mean the Beginner Pete Plan?

Guidance for this session is : " 3 x 2000m / 4min rest – Back in week 3 you did a 2 x 2000m session. Aim for the same pace, and see if you can manage to maintain it on that 3rd rep."

are you using the pace from the week 3 workout? This in turn is based on your 6k from the day before minus 2 seconds pace.

I found the BPP all worked well if you follow the guidance and never felt too hard (for me anyway)

[RayOfSunshine]

I did all 5 workouts each week throughout the plan. I couldn't find the answer either, so I worked them straight down. I took rest days when my body felt like it needed a break. At first, I think I recall them after the 2nd and final 5th workouts. So, days 3 & 7 were rest. Eventually, life got in the way and my regular schedule got messed up, so I took breaks when forced due to work, etc. or when my body was screaming at me.

That makes perfect sense and is what I was leaning toward doing (body permitting), thanks for the sanity check.

I see you're in Neptune Beach, I live in St Johns County and am stationed at Mayport, so not very far from you it seems.

Thank you for your service! I've lived here for 20 years now.

[tm3]

I'm on week 6 of PP and have a couple of questions re doing this correctly.

At the beginning I decided on my pace for the long distance part, and set the interval pace at 10 seconds faster per 500m. I never came up with what seemed to be a specific formula for picking these pace times and I believe that I based them on suggestions that I found in this forum and in other discussions on the www. It seems to me that the "best" way to choose the pace would be based on heart rate, specifically the pace that puts the rower at some % of maximum heart rate. Is there in fact a recommendation for pace based on heart rate?

Yesterday I did the 3x2000m intervals and especially in the 3rd interval I found it difficult to maintain a steady pace. I was "yo-yo-ing" between too fast a pace and too slow as pace but managed to hit my target pace overall. Nothing wrong with a hard workout but my concern is that I found my form breaking down and sure enough developed some back strain. If this were a weight workout I would back off as maintaining form is paramount but I'm not sure about this rowing workout -- should I back off on pace, or just keep on keeping on?

Thanks for the help!

I assume you mean the Beginner Pete Plan?

Guidance for this session is : " 3 x 2000m / 4min rest – Back in week 3 you did a 2 x 2000m session. Aim for the same pace, and see if you can manage to maintain it on that 3rd rep."

are you using the pace from the week 3 workout? This in turn is based on your 6k from the day before minus 2 seconds pace.

I found the BPP all worked well if you follow the guidance and never felt too hard (for me anyway)

Yes, Beginner Pete Plan.

And yes, I have been trying to do all of the intervals at the same pace. I will look at the directions again as from what you are saying the interval pace should have been 2 seconds faster instead of the 10 seconds faster that I did.

[rascott]

hi guys - haven't fallen off the Pete Plan wagon yet, although as it gets drier and lighter here in the UK I'm trying to get out on the bike more...

Today was 3.1 - 4 x 1000m / 5min rest. Last time I did this session was October 18th last year where I managed an average of 1:59.0 so thought I'd aim for that...



So, I'm pleased I'm still making improvements. Today I was inspired by James Cracknell who was in the winning boat (Cambridge) at yesterday's University Boat Race at the age of 46!

happy rowing!

[MuadDale]

I did all 5 workouts each week throughout the plan. I couldn't find the answer either, so I worked them straight down. I took rest days when my body felt like it needed a break. At first, I think I recall them after the 2nd and final 5th workouts. So, days 3 & 7 were rest. Eventually, life got in the way and my regular schedule got messed up, so I took breaks when forced due to work, etc. or when my body was screaming at me.

That makes perfect sense and is what I was leaning toward doing (body permitting), thanks for the sanity check.

I see you're in Neptune Beach, I live in St Johns County and am stationed at Mayport, so not very far from you it seems.

Thank you for your service! I've lived here for 20 years now.

Service is almost done, I'm retiring in a couple of years and will have 30 active duty by then. We were here in the 90's/early 00's but left and got back in '12 and intend to retire here as our kids are pretty well dug in and the youngest is off to UF this summer. It's not a bad place to life, I sometimes wish it wasn't so flat but the Smokys aren't too far away for a vacation.

[RayOfSunshine]

hi guys - haven't fallen off the Pete Plan wagon yet, although as it gets drier and lighter here in the UK I'm trying to get out on the bike more...

Today was 3.1 - 4 x 1000m / 5min rest. Last time I did this session was October 18th last year where I managed an average of 1:59.0 so thought I'd aim for that...



So, I'm pleased I'm still making improvements. Today I was inspired by James Cracknell who was in the winning boat (Cambridge) at yesterday's University Boat Race at the age of 46!

happy rowing!

Nice work!

I did BPP 4.4 (on SkiErg) today. That's 6k and I had a HR cap of 150.

@Dale - yes, I bought a place in Boone last summer! I work remotely (for the most part), so I will be heading up in May.

[scottsaz1]

BPP 9.1, 9000m

After an awful end to last week (was fatigued with lack of sleep and under eating), wanted to start this week right. Took a couple days off and made sure to sleep/eat properly.

Wanted to do some rate work with this session at a constant pace. Discovered that I can easily settle into 18 and 22, but 20 seems a bit of a challenge, especially later in the row. My natural rhythm wants to be at 19 or 21. Took some concentration and pacing to stay at 20 for the 4th split. Overall very pleased with this - felt great the whole way through!

Side note: ErgData has been wonky lately with the HR for the 1st split (noted in a previous post) - did not even hit 155 until well into the 2nd, bringing overall avg HR down to 154, within my UT1 band