2k test workout

The official plan had a 2x750m at 2k pace, but I wanted to do a bit more and still get a feel for my 2k fitness.

On row2k, I found this workout, also described here, and I was intrigued. The only issue is that the two descriptions weren’t identical.

On the Concept2 Forum, it is described as:

WEIS

Set your erg for 40 minutes

4×30 seconds on , 30 seconds off at 98%

5 minutes on. 1 minute off at 88%

10×20 seconds on , 10 seconds off at 94%

10 minutes on at 86%

10×20 seconds on , 10 seconds off at 94%

5 minutes on ,1 minute off at 88%

4×30 seconds on,30 seconds off at 98%

The percentages are percentages of pace, and the example given is that a 98% of a 1:46 split is 1:48 split.

On row2k, it is described as:

-4 x 30″ on, 30″ off at two splits faster than your 2k split

-1 x 5′ on, 1′ off at three splits slower than your 5k split

-10 x 20″ on, 10″ off at two splits slower than your 2k split

-1 x 10′ at six splits slower than your 5k split (no rest between this and the next set)

-10 x 20″ on, 10″ off at two splits slower than your 2k split

-1 x 5′ on, 1′ off at three splits slower than your 5k split

-4 x 30″ on, 30″ off at two splits faster than your 2k split

I translated the Concept2 prescription to Watts and, based on a 2k split of 1:44, I arrived at the following:

  • 4×30″ on 30″ off at 293W (1:46 split)
  • 5’/1′ at 212W (1:58 split)
  • 10×20″/10″ at 258W (1:50 split)
  • 10′ at 198W (2:01 split)
  • 10×20″/10″ at 258W (1:50 split)
  • 5’/1′ at 212W (1:58 split)
  • 4×30″ on 30″ off at 293W (1:46 split)

I found this quite OK to do, but when I wrote down the splits I didn’t know about the row2k description, which is much faster. Not sure if I did it right or wrong now and what it means for my 2k pace. I prepared a cheat sheet and did the workout.

Here are the charts:

The Seismogram

Here are the Pie Charts. I think the Power Pie chart is a colorful beauty:

And the flex charts:

Unfortunately, there were too many intervals and they were too short for the interval editor to do its work well, so I couldn’t filter out the “rest” strokes. Well, at 20″ on, 10″ off, the rest strokes are not plenty.

Well, I guess I will do my 2k attempt at 1:44 pace … I should have listened to our coach and done the 2x750m.

Still, this was a fun workout to do. But I am afraid that at the paces described by row2k, it is a much harder one.

Update

I upgraded the interval parser, so now I could edit the intervals:


Workout Summary - media/20170126-1930210o.csv
--|Total|-Total-|--Avg--|-Avg-|Avg-|-Avg-|-Max-|-Avg
--|Dist-|-Time--|-Pace--|-Pwr-|SPM-|-HR--|-HR--|-DPS
--|09874|40:00.0|02:01.6|210.1|24.4|168.8|177.0|10.1
W-|07972|30:40.0|01:55.4|226.7|25.1|169.1|177.0|10.4
R-|01933|09:20.0|02:25.1|136.3|21.2|167.4|177.0|09.0
Workout Details
#-|SDist|-Split-|-SPace-|-Pwr-|SPM-|AvgHR|MaxHR|DPS-
00|00146|00:30.0|01:42.9|277.9|27.6|134.3|152.0|10.6
01|00142|00:30.0|01:45.4|291.1|27.8|158.4|165.0|10.2
02|00143|00:30.0|01:44.8|294.3|28.1|164.0|170.0|10.2
03|00143|00:30.0|01:45.2|300.2|28.4|165.1|170.0|10.0
04|01281|05:00.0|01:57.1|218.0|23.8|167.6|171.0|10.7
05|00091|00:20.0|01:49.5|253.5|26.1|152.6|158.0|10.5
06|00090|00:20.0|01:51.6|247.7|26.4|159.2|162.0|10.2
07|00090|00:20.0|01:50.9|254.9|27.4|165.4|168.0|09.9
08|00090|00:20.0|01:51.3|253.9|27.1|167.8|169.0|09.9
09|00089|00:20.0|01:52.6|233.4|26.8|169.6|170.0|09.9
10|00090|00:20.0|01:51.2|246.6|27.1|170.6|172.0|09.9
11|00089|00:20.0|01:52.3|244.9|27.7|169.9|171.0|09.7
12|00089|00:20.0|01:52.4|234.9|26.4|170.8|172.0|10.1
13|00090|00:20.0|01:50.9|251.2|27.6|170.4|171.0|09.8
14|00090|00:20.0|01:51.7|250.7|27.6|172.7|173.0|09.7
15|02481|10:00.0|02:00.9|197.5|23.2|168.6|172.0|10.7
16|00091|00:20.0|01:49.6|256.9|26.5|173.0|176.0|10.3
17|00089|00:20.0|01:52.6|247.0|27.3|173.8|175.0|09.8
18|00088|00:20.0|01:53.4|231.4|27.0|173.7|175.0|09.8
19|00088|00:20.0|01:53.8|231.8|26.8|171.3|172.0|09.8
20|00089|00:20.0|01:52.4|238.7|27.9|171.4|173.0|09.6
21|00089|00:20.0|01:51.8|247.0|28.0|173.2|175.0|09.6
22|00089|00:20.0|01:51.8|243.1|27.8|173.4|174.0|09.7
23|00089|00:20.0|01:52.5|239.2|27.7|174.3|176.0|09.6
24|00088|00:20.0|01:53.9|230.1|27.3|174.1|175.0|09.6
25|00089|00:20.0|01:52.3|240.4|27.9|174.8|176.0|09.6
26|01272|05:00.0|01:57.9|213.1|24.4|174.9|177.0|10.4
27|00144|00:30.0|01:44.2|304.2|28.8|166.0|173.0|10.0
28|00143|00:30.0|01:44.9|297.4|28.6|171.2|175.0|10.0
29|00144|00:30.0|01:43.9|302.3|29.1|173.5|177.0|09.9
30|00146|00:30.0|01:42.5|327.6|31.2|173.5|176.0|09.4

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