hi,
i've been reading the wolverine plan and i've decided to embark on the journey. However, through reading, i quote
"The most important factor is to maintain the proper
high intensity over the duration of the workout. The minimum (i.e., slowest) acceptable intensity for this
workout at the beginning of the (fall) season is the average 500m pace from your personal best 2K test."
what if i cant hold it for that period of time? do i drop the handle? or do i continue rowing at a slower pace?
wolverine plan query?
Groovydude,
While I'm no "expert" on the WP, I use my 2K goal time (7:44) as a target/guide for establishing the workout rates. Since most of the work for Ls 1-3 is in interval sessions, keeping the pace shouldn't be a problem. For L1 intervals I use 1:56; L2 I drop to my 5K pace (2:03); L3 I drop to 2:06 (my 30 min pace/UT1 pace). I also substitute L2 and L3 sessions with otw training. Since the bulk of the WP's training is in L4, I find my 2Kpace on the left side of the L4 matrix and adjust my pace to correspond to the stroke rate for the recommended time.
If you're finding it difficult to maintain or negative split your L1 intervals for the full workout, drop to a lower target pace that you can finish (try something between the first target and the pace of the last interval you completed). Better to start off slower and improve than to wash out or get frustrated with the program after a few weeks.
Good luck . RowStrong.
ST
While I'm no "expert" on the WP, I use my 2K goal time (7:44) as a target/guide for establishing the workout rates. Since most of the work for Ls 1-3 is in interval sessions, keeping the pace shouldn't be a problem. For L1 intervals I use 1:56; L2 I drop to my 5K pace (2:03); L3 I drop to 2:06 (my 30 min pace/UT1 pace). I also substitute L2 and L3 sessions with otw training. Since the bulk of the WP's training is in L4, I find my 2Kpace on the left side of the L4 matrix and adjust my pace to correspond to the stroke rate for the recommended time.
If you're finding it difficult to maintain or negative split your L1 intervals for the full workout, drop to a lower target pace that you can finish (try something between the first target and the pace of the last interval you completed). Better to start off slower and improve than to wash out or get frustrated with the program after a few weeks.
Good luck . RowStrong.
ST
The splits indicated in the WP are a guide, not the Bible!
If you are not top fit (happens to all of us during the start of the season), you may start doing for example 6*500 instead of 8*500 (Level 1), and go increasing in further sessions.
For Level 3 and 4, better finish the session although under the pace.
During the first weeks you'll see that you improve quickly.
Have fun, WP is strongly addictive!
If you are not top fit (happens to all of us during the start of the season), you may start doing for example 6*500 instead of 8*500 (Level 1), and go increasing in further sessions.
For Level 3 and 4, better finish the session although under the pace.
During the first weeks you'll see that you improve quickly.
Have fun, WP is strongly addictive!
yr 1966, 1,87 m, 8? kg
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Be Water, My Friend!
[img]http://www.c2ctc.com/sigs/img1201739576.png[/img]
Be Water, My Friend!