Pete Plan Week 1 Session
By the Watta Team · Updated
Intermediate40 minRowErg
The first key interval session from the popular Pete Plan training programme. Five 1,500-metre repeats at a challenging but sustainable pace develop threshold fitness and pacing discipline within a proven training framework.
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 |
| 3 x 10 strokes | Target pace | 30s easy | Prime for intervals |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 1500m | 1:50-1:58 | 3:00 | Rep 1: find sustainable rhythm at 26-28 spm |
| 1500m | 1:50-1:58 | 3:00 | Rep 2: match rep 1 exactly |
| 1500m | 1:50-1:58 | 3:00 | Rep 3: midpoint, hold discipline |
| 1500m | 1:50-1:58 | 3:00 | Rep 4: mental toughness required |
| 1500m | 1:50-1:58 | - | Rep 5: push for a strong finish |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:20+ | - | Easy rowing |
| 2 min | Very easy | - | Light cool-down |
Coaching Notes
- +The Pete Plan alternates interval days with steady-state days — this is the interval session.
- +Target a split roughly 6-10 seconds above your 2K personal best.
- +All five reps should be within 2 seconds of each other for good pacing.
- +Active rest between reps: row lightly rather than stopping completely.
- +Log each session in Watta to track progression week over week.
Frequently Asked Questions
What is the Pete Plan?
The Pete Plan is a popular free erg training programme created by Pete Marston. It alternates between interval sessions and steady-state distance rows across a structured weekly plan, and has helped thousands of rowers improve their fitness.
How do I progress the Pete Plan?
Each week, try to lower your average split by 0.5-1 second per 500m across the interval reps. If you hit a plateau, maintain the same split for 2-3 weeks before pushing again.
Can beginners follow the Pete Plan?
The Pete Plan is best suited for rowers who can comfortably row 30 minutes continuously. Complete beginners should build a base of 4-6 weeks of regular rowing before starting a structured plan.
Related Content
4x2000m Intervals8x500m Intervals6x1000m ThresholdErg Interval WorkoutsConcept2 2K Training PlanHow to Improve Your 2K TimeInterval Training (Rowing)Interval training in rowing involves alternating between high-intensity work periods and rest or low-intensity recovery periods on the ergometer.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).Lactate ThresholdLactate threshold in rowing is the exercise intensity at which blood lactate begins to accumulate exponentially (approximately 4 mmol/L), representing the upper boundary of sustainable aerobic effort.2K Time PredictorRowing Pace CalculatorSplit to Watts Converter
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