Interval training

[Bob S.]

@ B&S: You said that the 2k interactive looks fine to you. Have you tried it out yet? Note that has a very different approach to what you are apparently doing now. I have the impression that you are currently doing almost all interval work. Most rowing programs, including the interactive, have a mix of interval work to build speed and long, slow distance work to build up endurance, with the endurance work outs predominating by around 2/1. As an example, for a 6 day workout week, there would be 2 days of interval work and 4 days of longer pieces, including a more intense intermediate distance. The 2k interactive starts out with long and intermediate distance only and brings in interval work for the first few weeks before it gets into the interval speed work. The assumption is that the person doing it needs to build up endurance initially and then get in some work on speed in preparation for a 2k competition.

The top rated plan for rowing training is the Wolverine plan, which is indeed complex and often misunderstood. The Pete Plan is a much simpler one. It started as one erger's personal adaptation of the WP to his own needs. It runs in three week cycles with 6 workouts a week. Each week has the mix I described above, 2 days of intervals (one short like 500m and one long such as 2k), 3 days of varying long distances, and one intense middle distance workout. It assumes that you already have good endurance and is fine for improving your performance. There is also a Pete Plan for beginners that does not make that assumption about endurance.

Bob S.

[Gettingold]

5 x 500m ranging from 1:27 - 1:31
2 x 1000m @ 1:38
2 x 2000 1 @ 1:42.6 2 @ 1:44.7
Various race starts from 200 - 400m
10 mins on push bike.

[harveypauljones]

I looked at the 2K plan this morning and then after work this afternoon did the TEST and did 2K in 8:23.4 I am not sure of the 500m splits as the display was set too Watts when i took the picture and just realised. Average of 176 Watts though but am not sure if that is a good thing or bad thing.

Have invested in a H/R monitor so should be able to start measuring that once it arrives. I'm pretty new to the rowing training so will just keep taking measurements/photos of the display and adding them to the C2 logbook.

Have a good weekend all whatever training your planning.

[macher]

I looked at the 2K plan this morning and then after work this afternoon did the TEST and did 2K in 8:23.4 I am not sure of the 500m splits as the display was set too Watts when i took the picture and just realised. Average of 176 Watts though but am not sure if that is a good thing or bad thing.

Have invested in a H/R monitor so should be able to start measuring that once it arrives. I'm pretty new to the rowing training so will just keep taking measurements/photos of the display and adding them to the C2 logbook.

Have a good weekend all whatever training your planning.

As you see the 2k plan as all sorts of training. The 500m are important because the 2k program provides you with the pace and heart rate for each session depending on if it's a UT1, UT2 etc. The watts in my opinion aren't important for the 2k plan, it's the suggested pace/heart rate. The 176W correlates your 8:23.4 time. But you won't row 176W all the time in the 2k plan only when you get to AT and TR sessions and those sessions aren't rowing 2k continuous.

I invested in a heart rate monitor when I started the 2k program. I brought a Polar FT1. I use it to see how I react to the set pace. Sometimes when I'm in a session I will by pace for a little, then just row at heart rate range, then back and forth. I'll even push for a short stint over suggested pace and heart rate but not long maybe like 30 seconds-1 minute.