The classic 2000m all-out test piece. The gold standard benchmark for rowing fitness.
5000m benchmark test. A test of aerobic endurance and pacing discipline.
30 minutes at a comfortable, conversational pace. The foundation of any training plan.
Ten 500m intervals with 1 minute rest. A classic interval session for building speed and endurance.
Row 20 minutes at maximum sustainable effort. Your average pace is your Functional Threshold Pace. U...
Progressive ramp test to find your Functional Threshold Pace. Starting at 60W (~2:58/500m), intensit...
Pete Plan Week 1: 5000m steady distance piece. Focus on consistent splits and good form.
Pete Plan Week 1: 8 x 500m with 3:30 rest. Build speed with generous recovery.
Pete Plan Week 1: 20 minutes steady state. Easy effort, focus on technique.
Wolverine Plan: 4 x 2000m with 5 minutes rest. Steady rate 20-22.
Introductory workout: 3 min warmup, 5 x (3 min work / 1 min rest), 3 min cooldown.
Pete Plan Week 2: 5500m steady distance. Consistent splits, good form.
10 minutes easy rowing. Just move, no pressure.
Pete Plan Week 3: 6000m steady distance. Consistent splits, good form.
Pete Plan Week 4: 6500m steady distance. Consistent splits, good form.
Pete Plan Week 5: 7000m steady distance. Consistent splits, good form.
Pete Plan Week 6: 7500m steady distance. Consistent splits, good form.
Pete Plan Week 2: 6x750m intervals with 3:00 rest.
Pete Plan Week 3: 4x1000m intervals with 3:00 rest.
Pete Plan Week 4: 8x500m intervals with 3:00 rest.
Pete Plan Week 5: 6x750m intervals with 3:00 rest.
Pete Plan Week 6: 4x1000m intervals with 3:00 rest.
Pete Plan Week 2: 22 minutes steady state. Easy effort.
Pete Plan Week 3: 24 minutes steady state. Easy effort.
Pete Plan Week 4: 20 minutes steady state. Easy effort.
Pete Plan Week 5: 22 minutes steady state. Easy effort.
Pete Plan Week 6: 24 minutes steady state. Easy effort.
3x3 minutes on, 1 minute rest. Easy intervals to wake up the muscles.
15 minutes easy rowing. Build volume gently.
15 minutes easy rowing at a comfortable pace.
5x3 minutes on, 1 minute rest. Slightly more volume.
20 minutes easy rowing. Keep it relaxed.
20 minutes steady state. Finding your rhythm.
6x500m intervals with 1:30 rest. First taste of short intervals.
25 minutes easy rowing. Building aerobic base.
25 minutes steady state. Solid aerobic work.
8x500m intervals with 1:30 rest. Faster turnover.
30 minutes at conversational pace. Establish baseline rhythm.
20 minutes easy. Light strokes, recover from FTP test.
4x5 min at threshold with 2 min rest. Just below FTP.
6x2 min hard with 2 min rest. Above FTP effort.
35 minutes steady. Building aerobic volume.
5x5 min at threshold with 2 min rest. Extending time at FTP.
8x90 sec hard with 90 sec rest. Short and sharp.
40 minutes steady. Long aerobic base session.
3x8 min at threshold with 3 min rest. Longer blocks.
5x3 min hard with 3 min rest. Sustained high output.
40 minutes steady. Maintaining aerobic volume.
2x12 min at threshold with 4 min rest. Peak threshold work.
4x4 min hard with 4 min rest. Peak VO2max session.