Pace of rower makes a difference here (which is why you need a range). Someone doing a 9 min 2k does 890M per interval, probably achievable at 2k pace, but someone at 6 min 2k would be asked to do 1333M / interval and would do well to complete at 2k + 2! But less of a WO from Hell than 3x6' as shorter and with 1 fewer rest!MaxMacLaren1 wrote: ↑Mon Dec 03, 2018 2:07 pmThis is the workout from hell! It was only recently I re-read the Training Pace Guide and noticed the greater or equal sign. So I have always taken TR pace to be 2k race pace. Or to be precise for a 4x4 I do a race start and then row at mid race pace which ends up at about 0.4s slower than average 2k pace after 4 minutes. With 3 mins rest it is a killer and I'm starting to think it's easier just to do a 2k TT minus the racing finish. If I'm not physically and mentally prepared I'll HD. It's horrible but I also don't know of a better way to really push myself in terms of race preparation.
As said before, no expert on IP, but Ian I would say to start at 2k + 1.5S and see how it goes.