WP Level 2 rest
WP Level 2 rest
How much time should elapse between 1500 and 2000 repeats in the WP L-2 intervals? I know 5 min centers for 500's and 10 min centers for 1K's are suggested by Mike for L-1, but I'm a little unclear on these L-2's.
I have some of Mike's posts on the WP in my computer, and I came across this:
Level 2 workouts:
These are longer in duration than Level 1 workouts and so must be performed at slower paces, yet they are still rather intense and all things considered are at least as mentally tough as Level 1. The formats described in the WP include 4 x 2K, 3K/2.5K/2K, and 5 x 1500m. Depending on the format and time of year, pace during these workouts may be 90% or more of 2K Watts. A rough estimate of 4 x 2K pace at the start of a training cycle would be 2K + 8. Pace for 3K/2.5K/2K will be pretty similar to 4 x 2K, though maybe half a second slower. Pace for 5 x 1500m is a half to a full second faster than 4 x 2K. A general rule of thumb for 4 x 2K is to allow 15’ (work + recovery) for each interval. Start the second piece 15’ after starting the first one. Or, simply allow 6-8’ recovery after each interval for all formats (a little more for a longer piece and a little less for shorter). Use about 5’ of active recovery and the remaining time spent paddling or stretching.
Level 2 workouts:
These are longer in duration than Level 1 workouts and so must be performed at slower paces, yet they are still rather intense and all things considered are at least as mentally tough as Level 1. The formats described in the WP include 4 x 2K, 3K/2.5K/2K, and 5 x 1500m. Depending on the format and time of year, pace during these workouts may be 90% or more of 2K Watts. A rough estimate of 4 x 2K pace at the start of a training cycle would be 2K + 8. Pace for 3K/2.5K/2K will be pretty similar to 4 x 2K, though maybe half a second slower. Pace for 5 x 1500m is a half to a full second faster than 4 x 2K. A general rule of thumb for 4 x 2K is to allow 15’ (work + recovery) for each interval. Start the second piece 15’ after starting the first one. Or, simply allow 6-8’ recovery after each interval for all formats (a little more for a longer piece and a little less for shorter). Use about 5’ of active recovery and the remaining time spent paddling or stretching.