Low HR = much blood to muscles?

[kerosene]

Thanks a lot HJS. Lots of good food for thought. I think at least for now I need something easier mixed in. 15 x 500m, 1 min rest sounds brutal. I guess its matter of pacing to make it feasible.

[hjs]

Thanks a lot HJS. Lots of good food for thought. I think at least for now I need something easier mixed in. 15 x 500m, 1 min rest sounds brutal. I guess its matter of pacing to make it feasible.

Welcome, all about pacing, rate also a factor.

[Anth_F]

15 x 500m, 1 min rest sounds brutal. I guess its matter of pacing to make it feasible.

That is brutal finding a good suitable pace that will get you through 15 intervals sounds hard enough.

P.S i hope you live to tell the tale afterwards.

[hjs]

15 x 500m, 1 min rest sounds brutal. I guess its matter of pacing to make it feasible.

That is brutal finding a good suitable pace that will get you through 15 intervals sounds hard enough.

P.S i hope you live to tell the tale afterwards.

5k pace is doable, in best form have done this in 137.5, roughly 2k plus 2.5 pace. For a first time start out relative calm, key is to be able to recover well between reps.

[lindsayh]

15 x 500m, 1 min rest sounds brutal. I guess its matter of pacing to make it feasible.

That is brutal finding a good suitable pace that will get you through 15 intervals sounds hard enough.
P.S i hope you live to tell the tale afterwards.

yes pacing is the tricky thing and you just have to set a line in the sand and hold it - really have to concentrate but it is very satisfying to finish
We have a similar 15x 3'/1'R session which is very tough done hard - best for me is 5k+2 so should be able to do the 500s at that 2k+3that Henry is suggesting I suspect

[Marben]

Ok, this is off topic but since I´m the creator I feel I can do this.

I checked the Pete Plan, 4 sessions a week, 26 weeks. It looks like it is a lot of rest involved in some sessions. Like 2x12 UT1, according to the plan I´m supposed to take 5-6 minutes rest between. That sounds very much?

[JerekKruger]

@Marben - that's the Beginner Pete Plan which is aimed at taking someone who's go very little erging experience to the point where they can handle the volume of the main Pete Plan. The latter is a three week cycle and only harder interval sessions have prescribed rest times; how you choose to break up your long rowers (if at all) is entirely up to you.

[Marben]

Jerek: Thanks. The main PP is six sessions a week and I don´t have time for that. I thought that the plan was customized to the 2K time I typed in. I was looking for a 2K plan based on 3-4 sessions a week.

[JerekKruger]

I think that if I had to modify the Pete Plan for fewer sessions a week, I'd simply spread the sessions over a longer time. At the moment it's 18 sessions in 3 weeks, but you could do it as 18 sessions in 4.5 weeks (4 a week) or, if you don't like fractions of a week then you could do something like remove one or two of the slower sessions and perhaps one of the hard endurance days. You might also need to rearrange the order of sessions to spread out the harder sessions more evenly over the four weeks.

Alternatively, use the template of the Pete Plan to design your own four sessions a week plan. Perhaps do two long slow sessions, one interval (alternate between speed and endurance) and one hard endurance session a week; or skip the hard endurance and do both intervals and two long slow sessions. As long as you understand the principles behind the design of the Pete Plan (hard days working on different aspects of rowing and easier days to recover and build an aerobic base) you will come up with something reasonable: there's nothing magic about the specifics of the Pete Plan itself, it's just convenient for newer ergers to have something to follow.

[lindsayh]

Jerek: Thanks. The main PP is six sessions a week and I don´t have time for that. I thought that the plan was customized to the 2K time I typed in. I was looking for a 2K plan based on 3-4 sessions a week.

The Interactive Plan on the UK Indoor sports services site is 2km focussed and offers a 4,5 and 6 sessions a week program - you just dial in your personal details and it prepares a plan. Unlike the PP it flows through a much wider variety of sessions over a nominated period of training. There is a lot of supporting material in the full training guide. There was quite a bit off discussion in these threads towards the end of last year about the pros and cons of PP vs IP
https://indoorsportservices.co.uk/training/interactive
https://indoorsportservices.co.uk/training/guide

[Marben]

Hmm, I think I made a mistake here. It is the IP I typed in my stats, not the PP. The problem is that if I choose 3 sessions a week I have to choose athlete level 1 or 2. I think that my 2K time (6:45) indicates that I am at a higher level than that. But if I choose level 3 or 4 the plan is more than 4 sessions a week.

Anyway, I suspect those plans are not for me since the sessions seems to be too easy. Maybe I better stick with my own plan.

[lindsayh]

Hmm, I think I made a mistake here. It is the IP I typed in my stats, not the PP. The problem is that if I choose 3 sessions a week I have to choose athlete level 1 or 2. I think that my 2K time (6:45) indicates that I am at a higher level than that. But if I choose level 3 or 4 the plan is more than 4 sessions a week.
Anyway, I suspect those plans are not for me since the sessions seems to be too easy. Maybe I better stick with my own plan.

I just put in Level 4 and 4 sessions and it worked fine so you could do that and just drop one session as needed (the guide does suggest which sessions to drop). I used a (slightly modified) 24 week IP last year preparing for Boston and it isn't easy at all if you stick to the guidelines and you do have to do w/u and c/d around it. Plenty of variation (and it did help get me close to PB and second place!) But using the principals of both IP and PP and choosing your own sessions is fine too.

BTW this is the Pete plan https://thepeteplan.wordpress.com/

[Marben]

Thanks Lindsayh! But how do you see what session to drop? I can´t find anything about that.

[lindsayh]

Thanks Lindsayh! But how do you see what session to drop? I can´t find anything about that.

If you go to the full training guide on the ISS site page 5.19 (link above) you will see that they grey out what they think is the least important session each week for the 4 session program - they also do same for the other ones at 5/6 and 8 per week.

[jackarabit]

Lindsay, I don't find the "grey column" optional sessions in the IP 2k schedules at either of the ISS links in your post yesterday, 11 Aug. These can be found in the Concept 2 Indoor Rowing Training Guide, Version 2 (pdf) @ link below:

http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf

The rower level 2, four-session variant is Table 5.12 on page 5.19. The third column (day three session) is the recommended omission for those desiring 3 per wk.