Workout A
Monday- 8×Ergometer rowing 500 m
The Pete Plan
Three-week rowing rotations mix short and long intervals with steady rowing, using average interval pace next time.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Workout Steady
TuesdayThis workout’s sets follow from your answers on the day.
The Pete Plan asks you questions before this workout, so its sets follow from your answers on the day.
Where it takes you
Each activity’s target, workout by workout.
The Pete Plan asks you questions before each workout, so its targets can’t be worked out ahead.
The schedule
7 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat, Sun.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | A | Steady | B | Steady | Hard | Steady | Rest |
| 2 | C | Steady | D | Steady | Hard | Steady | Rest |
| 3 | E | Steady | F | Steady | Hard | Steady | Rest |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Follow the three-week workout order with one complete rest day each week. Row steady sessions at 22–25 strokes per minute and at least ten seconds per 500 metres slower than endurance intervals. Choose a faster effort for the last interval. Before repeating the three-week block, use each interval workout’s total work time divided by its total work distance to set that workout’s next pace, excluding recovery time. Weight unequal intervals by distance. Start with conservative paces, warm up for each workout, and choose any gentle recovery rowing. You may choose easier weeks or a slower return after time off; there is no automatic pace reset. If the recommended weekly frequency is a range, use its lower end, with extra workouts optional.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Rowing ergometer
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run The Pete Plan in Catalyst
Every workout ready. Every target clear.
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