The Pete Plan: A Complete Guide
What it is
The Pete Plan is a structured rowing program created by Pete Marston, a UK indoor rower. He designed it to fit into a lunch hour. Three sessions per week, each with a specific purpose.
It's the most recommended beginner plan on the Concept2 forums and r/rowing. The reason: it works, it's simple, and it doesn't demand 6 days a week on the erg.
The structure
Each week has three sessions:
- Monday: Steady distance. A single continuous row at Zone 2 pace. This builds your aerobic base.
- Wednesday: Speed intervals. Short, hard pieces with full rest. This builds speed and anaerobic capacity.
- Friday: Steady state (time-based). Another aerobic session, measured by time instead of distance.
The sessions rotate through different interval formats and progressively increase distance over the 6-week cycle.
Week by week
Week 1
| Day | Workout | Details |
|---|---|---|
| Mon | 5000m steady | Zone 2 (70% FTP), 22 spm |
| Wed | 8x500m | 95% FTP, 3:30 rest |
| Fri | 20 min steady | Zone 2 (70% FTP), 22 spm |
Week 2
| Day | Workout | Details |
|---|---|---|
| Mon | 5500m steady | Zone 2, 22 spm |
| Wed | 6x750m | 95% FTP, 3:00 rest |
| Fri | 22 min steady | Zone 2, 22 spm |
Week 3
| Day | Workout | Details |
|---|---|---|
| Mon | 6000m steady | Zone 2, 22 spm |
| Wed | 4x1000m | 95% FTP, 3:00 rest |
| Fri | 24 min steady | Zone 2, 22 spm |
Weeks 4–6
The pattern continues. Steady distance grows (6500m → 7000m → 7500m). Interval formats rotate back to 8x500m, then 6x750m, then 4x1000m. Steady state time extends to 30 minutes.
Each cycle, you aim to row the same workouts slightly faster.
The key principle
Start conservative. Your first attempt at any session should be at a pace you know you can complete. Don't try to set a personal best on week 1.
Improvement comes from doing the same workouts faster over successive cycles. Week 1's 8x500m might average 2:05/500m. By week 6, you might hold 2:02. That's real progress — earned through consistency, not heroic single sessions.
Why it works
The Pete Plan isn't clever. It's effective because it covers three things most rowers skip:
- Polarized intensity. Monday and Friday are easy (Zone 2). Wednesday is hard (Zone 4). No grey zone. This matches what research shows elite endurance athletes do.
- Progressive overload. Distance increases each week. You do more work over time.
- Varied intervals. 8x500m, 6x750m, and 4x1000m target different energy systems. Short intervals build speed. Longer intervals build sustained power.
Compare that to what most beginners do: 30 minutes at the same medium-hard pace, every session, forever. That's Zone 3 purgatory.
Pete Plan vs. Wolverine Plan
The Wolverine Plan, created by Mike Caviston (University of Michigan rowing coach), is the other widely recommended structured plan. The key differences:
| Pete Plan | Wolverine Plan | |
|---|---|---|
| Sessions/week | 3 | 6–8 |
| Difficulty | Beginner | Intermediate |
| Time per session | 30–45 min | 30–80 min |
| Structure | 3 session types | 4 levels (L1–L4) |
| Best for | Time-constrained, new rowers | Serious training, higher volume |
The Wolverine Plan is more comprehensive but demands twice the time. If you have 3 hours a week for rowing, the Pete Plan is the right choice. If you have 6+, consider the Wolverine Plan.
How to run it in RowCraft
The Pete Plan is a built-in 6-week training plan. Every session is pre-programmed:
- Open the Plans section and select Pete Plan
- Each week shows three sessions with the workout already linked
- Tap a session, connect to your PM5, and start rowing
- Pace targets are calculated from your FTP — no manual setup
All 18 sessions load directly to your PM5. No button mashing, no interval programming, no guessing at what pace to hold.
After the Pete Plan
If you finished all 6 weeks and want to keep going:
- Run it again. The same workouts at faster paces. This is what Pete Marston intended — the plan is cyclical.
- Move to FTP Builder. A 6-week intermediate plan focused on raising your threshold power.
- Try 2K Race Prep. A 4-week advanced plan if you're training for a specific time trial or competition.