Concept2 Forum

I was looking at the intervals variable workout feature on my PM5 monitor today! i have never used this feature before, can anyone here who has experience using this feature elaborate on some of the structured workouts they do on this setting feature.

I am very interested for some ideas for workouts, as i would like to implement this into my training.


Thanks in advance.

Anth_F wrote:I was looking at the intervals variable workout feature on my PM5 monitor today! i have never used this feature before, can anyone here who has experience using this feature elaborate on some of the structured workouts they do on this setting feature.

I am very interested for some ideas for workouts, as i would like to implement this into my training.


Thanks in advance.

It is useful for doing pyramid type intervals, like one that is used in the PP, 250/500/750/1k/750/500/250. I believe there is also a descending endurance interval set, 3k/2500/2k. Another use for it is in the Fletcher warmup for the 2k. In that one, the rest periods are set to zero, so that the rowing is continuous.

If i done say a pyramid workout session of the 250m, 500m, 750m, 1000m, 750m, 500m, 250m / 1min30 rest per preceding 250m... what would be the pacing strategy for this?

Anth_F wrote:If i done say a pyramid workout session of the 250m, 500m, 750m, 1000m, 750m, 500m, 250m / 1min30 rest per preceding 250m... what would be the pacing strategy for this?

Pacing goal for the Pete Plan is to stick to your 2k pace for the first 250, 500, 750 and 1000, then speed up for the final three intervals. The point is not to go all out at the start.

aussieluke wrote:

Anth_F wrote:If i done say a pyramid workout session of the 250m, 500m, 750m, 1000m, 750m, 500m, 250m / 1min30 rest per preceding 250m... what would be the pacing strategy for this?

Pacing goal for the Pete Plan is to stick to your 2k pace for the first 250, 500, 750 and 1000, then speed up for the final three intervals. The point is not to go all out at the start.

When you say speed up for the final three, how many seconds below my 2k pace should i be looking to go?

Anth_F wrote:

aussieluke wrote:

Anth_F wrote:If i done say a pyramid workout session of the 250m, 500m, 750m, 1000m, 750m, 500m, 250m / 1min30 rest per preceding 250m... what would be the pacing strategy for this?

Pacing goal for the Pete Plan is to stick to your 2k pace for the first 250, 500, 750 and 1000, then speed up for the final three intervals. The point is not to go all out at the start.

When you say speed up for the final three, how many seconds above my 2k pace should i be looking to go?

No idea to be honest. I haven't got to that session yet. Think I'll be treated to that on Monday.

But my plan will be something like 1:45, 1:45, 1:45, 1:45: 1:43: 1:41: 1:39 or less

Because I'm pretty sure with the amount of rest between intervals I'll be able to manage those times.

aussieluke wrote:
No idea to be honest. I haven't got to that session yet. Think I'll be treated to that on Monday.

But my plan will be something like 1:45, 1:45, 1:45, 1:45: 1:43: 1:41: 1:39 or less

Because I'm pretty sure with the amount of rest between intervals I'll be able to manage those times.

Right!! I had planned an 8x500m for later, but i'm going to do this instead.... it's a really interesting session by the looks. I will try and work out a suited pacing for the final 3... which knowing me will basically be giving my all most likely

In fact, thinking about it and reading up on the rest times in the pete plan, this sounds like an excellent type session. I bet i'm not saying that afterwards though

This one is called the Speed Pyramid. One could research Pete Plan on historical threads to get info, but here is what it seems like to me based on doing it a handfull of times: It shouldn't be done at what you want your 2K to be, rather it should be based on your current 2k with a little wiggle room. The 250 and 500 to start offer the opportunity to go out too fast. There is no need to do so, rather being a little conservative here helps. I find that on these two pieces that before I start I think it will be a piece of cake, but then notice I am breathing hard and wondering what is in store once the big distances come. The rest periods are short too compared to other interval sessions we do, so that tricks a little. The 750,1K, 750 is the meat of the order. The average pace through here gives you an indication of 2K potential, but to push too hard and optimistically makes the second 750 a very tough challenge. Once you are over the hump, the rest periods decrease with the distance, but you are pretty roasted at that point so the goal of just finishing is fresh. The last 500 swings between "I've got this and dang, I sort of emptied the tank on that last 750". The final 250 can be delivered with a commitment to the first 15-20 strokes or can be an absolute blast if you have something left to give it.

Yeah i done it!! And yeah i knew pace for the first 4 intervals was based on my current 2k time so i done 250/500/750/1000 @ 1:55 pace this was 1 second under my current 2k pace time of 1:56... the 1000m 6:00r rest interval time screwed up though and only gave me 1 second rest ffs

I had to set up another session to form the second part to complete i.e for the 750/500/250. I done the final 750 @ 1:50.8. The 500 @ 1:50.2 and the 250 @ 1:39.2.

Nicely done, I think that may mean a readjustment to your current 2k pace, Rohan's pyramid average this week was 1:44.9 and he's just got exactly that on a 2k

The 1 second thing seems to be a PM firmware thing is it your erg or a gyms.

Thanks!! Next time i'm going to flick 1:53-54's for the first 4, then try keeping 1:48's for the 750/500 and then all out on the 250. I will only do this session once per week and alternate it with 8x500's. But this was a very interesting change for sure.

It's my erg but it's running older version 12 firmware

Re pir. If I do it one, I roughly go 2, 2.5 seconds below my 2k pace. The middle piece, 750/1k/750 is around 2k, the rest "easily" a good bit faster, the last 250 lotssss faster.
For 2k prediction look at the middle three pieces only.

hjs wrote:Re pir. If I do it one, I roughly go 2, 2.5 seconds below my 2k pace. The middle piece, 750/1k/750 is around 2k, the rest "easily" a good bit faster, the last 250 lotssss faster. For 2k prediction look at the middle three pieces only.

Yes I agree henry - my middle three were @1:41 and the 250s @36 and 33 earlier this week - I reckon a better way to get there faster. hard to hold back too much on a 250/500

Yeah, thats exactly my strategy!! Also note the last 250m of that session i done @ 1:39.2 so lotsss faster than everything else.

But like i say, next time, i'm going 2-3 seconds faster on the middle stuff than my current 2k 1:56 pace! Because i have obviously gotten fitter since that last 2k i done.

Yeah i know, 2k prediction should be solely based on those ones!!!! But maybe i need to adjust because i done last 750 @ 1:50-1'ish pace. To me, this is clearly indicating i should have given more in the middle stuff earlier.

Cheers, Henry.

lindsayh wrote:

hjs wrote:Re pir. If I do it one, I roughly go 2, 2.5 seconds below my 2k pace. The middle piece, 750/1k/750 is around 2k, the rest "easily" a good bit faster, the last 250 lotssss faster. For 2k prediction look at the middle three pieces only.

Yes I agree henry - my middle three were @1:41 and the 250s @36 and 33 earlier this week - I reckon a better way to get there faster. hard to hold back too much on a 250/500

Holding back to much with the long rest is also not so needed. The first 2/3 reps a bit from there is doing the work, and "paddling" the first rep in 2k pace is still to slow, if you ask me. Thats relative so easy, more a warm up, which should be done before the main set.