Descending Ladder to 2K
By the Watta Team · Updated
Advanced40 minRowErg
A descending ladder that starts at 1,000 metres and works down to 250 metres, with shorter rest as the intervals shrink. Each piece gets shorter but faster, building towards a sprint finish. This session teaches pace escalation and mental aggression.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | 2:15-2:25 | - | Easy rowing at 18-20 spm |
| 3 min | 2:05-2:15 | - | Build to moderate effort |
| 4 x 10 strokes | Hard | 30s easy | Prime for fast work |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 1000m | 1:50-1:57 | 3:00 | Steady threshold pace |
| 750m | 1:47-1:54 | 2:30 | 2-3s faster than 1000m |
| 500m | 1:44-1:50 | 2:00 | Push harder, nearing race pace |
| 250m | 1:38-1:45 | 3:00 | Near-sprint effort |
| 1000m | 1:50-1:57 | 3:00 | Second ladder: repeat the pattern |
| 750m | 1:47-1:54 | 2:30 | Match or beat first ladder |
| 500m | 1:44-1:50 | 2:00 | Dig deep |
| 250m | 1:38-1:45 | - | All out to finish |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:25+ | - | Easy rowing to recover |
| 2 min | Very easy | - | Light strokes |
Coaching Notes
- +Each step down should be 2-4 seconds per 500m faster than the previous interval.
- +Rest decreases as intervals shorten — this is by design to simulate race fatigue.
- +The second ladder should match or beat the first — use it as a benchmark.
- +Stroke rate should increase with each shorter interval: 26-28 for 1000m, up to 32-34 for 250m.
- +This session totals 5,000m of quality work — excellent 2K preparation.
Frequently Asked Questions
How do I set this up on the PM5?
Use the interval workout function. Programme each distance as a separate interval with the corresponding rest time. Alternatively, row as individual pieces and reset between each.
Should I do one or two ladders?
Start with one ladder (4 intervals) and progress to two as fitness improves. Two ladders provide double the training stimulus but require strong pacing discipline.
What if I cannot get faster on the shorter intervals?
Your starting pace on the 1000m may be too aggressive. Back off 2-3 seconds on the first interval to leave room for acceleration on the shorter pieces.
Related Content
Pyramid Workout8x500m Intervals4x2000m IntervalsErg Interval WorkoutsHow to Improve Your 2K Time2K Rowing Test GuidePyramid Rowing WorkoutsInterval Training (Rowing)Interval training in rowing involves alternating between high-intensity work periods and rest or low-intensity recovery periods on the ergometer.Negative SplitsNegative splits in rowing means completing the second half of a workout faster (lower split time) than the first half, indicating strong pacing and endurance.Split TimeSplit time is the pace expressed as the time it takes to row 500 metres on an ergometer, displayed in minutes and seconds (e.g. 2:00.0/500m).Rowing Pace CalculatorSplit to Watts Converter2K Time Predictor
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