Concept2 Forum

Hi all. I've been reading a bit about The Wolverine Plan over the past couple of days and decided to make a spreadsheet to help me generate workouts over the winter. I reverse engineered the data in the tables found at the end of the document. The spreadsheet allows one to enter their 2K time and desired workout duration, then generates total time at each rate for each of the L4 sequences. It also calculates paces for each of the rates, and associated watts.

I've included some examples of ways one might modify the workouts to do longer blocks (the 2' blocks are a pain to program even using the app). All of the fields are locked except for the 2K and Desired Workout Duration fields.

Feel free to copy and use if you'd like.

https://docs.google.com/spreadsheets/d/ ... sp=sharing

You should know that the original developer of the Wolverine Plan is very protective of his creation. I don’t know who or what has copyrights but it might be wise to alter your subject head to something on the order of Workout Generator Inspired By That Holy of Holies [loud trumpet fanfare!], The Wolverine Plan.

Hey thank you for doing this! I have the original Wolverine excel spreadsheet and made a weak effort at converting it to a Google doc as it doesn't work in my current spreadsheet apps anymore. So I appreciate you doing all the hard work on the computer so I can join you in the hard work on the erg!

Quick question, your example images suggest clicking and dragging the blocks around to create the workout, which appears to be another cool app? Your table generated shows the total time at each stroke rate, and I choose how long each interval is and how to mix them up? Thanks for any guidance you can give!

erg ergo sum!

I'm not sure exactly what this is supposed to do but you can't just rearrange L4 sequences into 6' or 24' blocks and call it the Wolverine Plan.

Hi Mike, it's something of an honor to have your reply!

I can't speak for the author of the post and the Google Sheet translation, but I suspect he was trying not to step on your toes?

Do you still share the Wolverine Plan in a format that works with Google Docs or Numbers (macbook)? My original copy that I got from one of your posts back around 2009 or so doesn't function for me any more as I don't have the apps and the automatic conversion didn't work properly.

As I haven't been on the forums at all in a long time, I'm not up to speed on your policy and sharing permissions. I hope you'll forgive that. Any help would be appreciated!

Kindly,
Paul

I've used the 2k test based L4 paces in Interactive plans, mostly Levels 2 and 3; plus some of the easier 10 minute L4 work, 18-20-22-20-18. It's how rowing is done.

The PM Watt readout makes it all very simple, when we can't watch the puddles go astern.

Caviston’s table of pace for stroke rate in L4 10’ and 6’ sequences based on individual’s 2k test or race result:



Does no one use this? Pace to power conversion should be simple and quick for a few clustered test results. Pace targets for 17, 19, 21 rates for odd sequences and 16, 18, 20 for even were all I needed:

AND not word one about the method of regulating progressive difficulty of L4 work over a training season?