L4s, etc...the Wolverine(sque) Plan

[Iain]

Still full of cold, but cough has subsided so L4 today. HR elevated in AT for most R22 and some R20, and recovery slower (not helped by obstructed breathing at times).

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,257 19.6 02:12.9 156 84.8% 084 45.7% +16M
10:00.0 2,244 19.2 02:13.7 160 87.0% 144 78.3% +20M
10:00.0 2,226 18.8 02:14.8 165 89.7% 148 80.4% +17M
10:00.0 2,238 19.2 02:14.0 166 90.2% 155 84.2% +14M
10:00.0 2,202 18.4 02:16.2 166 90.2% 153 83.2% +9M
10:00.0 2,271 20.0 02:12.1 174 94.6% 159 86.4% +14M
1:00:00 13435 19.2 02:14.0 174 94.6% +89M

[Ian Bee]

Looks tough Iain. So many people around with cough/cold which won't shift so fingers crossed you're on the downward slope.

And I blame autocorrect for caps

Simple L3 (esque):

20260120_103833.jpg (36.28 KiB) Viewed 1338 times

Garmin didn't connect form some reason, hence a separate grab. This felt more of a mental workout as I really needed to refocus to keep on going at regular intervals (even if the effort was pretty manageable).
Generally also needed to focus on holding the SPM to 18 for the main rep as I was all over hasty this morning.

Agatha Christie replaced by a remake of the Invisible Man this morning (what a downward step.....)

[Iain]

Nicely done Ian, can't remember what your HRMax is, but that looks quite tough. Hope to get the 750s done on Thursday before 4 more days rowing to make up for the break, so will put in LSDs as I am not up to all WP sessions.

[Ian Bee]

HR max is probably mid/high 180s, so that was tough but a hard cardio workout RPE rather than "out of breath" territory.

Screenshot 2026-01-21 155549.jpg (31.59 KiB) Viewed 1304 times

In line with my comments elsewhere, I started this session in not promising fashion (Garmin battery level of maybe 85% and not sufficiently rested apparently!).

Rep 1 was clearly showing me that I wasn't going to trouble my target from the last session, so I settled to a rhythm of high 1:58s for this to have a good level for next time though (but to try to ensure completion). It still felt pretty rough though, but historically my HR has always been high for this session.

[Ian Bee]

Level 4:

220126.jpg (59.59 KiB) Viewed 1293 times

As a sense check, actually less rested (in sleep duration) and body battery lower than yesterday...... Mentally (however) I "like" this session more, the targets aren't intimidating, there's good rest never more than a few minutes away, so I'm typically more up for this session.

Today was a decent level of RPE without reaching the point of actually pushing (and the HRM shows keeping within what I see as my upper level cardio band) so a nice session to bank.

[Iain]

Good sessions Ian. I'm surprised that those R24 mins are in "cardio", but only very short parts so session a success. Substituted 60% of CTC for an L1, see CTC thread. Looks like I am getting over my cold. That said, definitely out of breath in low 90's% HRMax, although that is at significantly anaerobic paces. In a bizarre way I find it comforting that you generally struggle at relatively lower HRs given that your HR stays so low at paces I only dream of!

[Iain]

Today failed CTC after 8.5 intervals, so abbreviated L1, followed it with 40' L4, 196,192,188,200. Clearly the L1 had taken it out of me so never recovered into UT2 and pushing above AT threshold on R22 with TR last 3'.

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,268 19.6 02:12.3 164 89.1% 110 59.8% +27M - trouble settling at R18
10:00.0 2,243 19.2 02:13.7 167 90.8% 154 83.7% +19M - legs beginning to tire
10:00.0 2,226 18.8 02:14.8 167 90.8% 153 83.2% +17M - struggle, thought would be lower
10:00.0 2,269 20.0 02:12.2 173 94.0% 157 85.3% +12M R18 struggle
0:40:00 9,004 19.4 02:13.3 173 94.0% +74M

[Iain]

L3 today. Despite 2 days of LSD, legs still not up to CTC as shown by lactatic acid burn during warm up. While the L3 wasn't easy, showed that CV fully recovered with lower HR although didn't accelerate at the end.

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,282 22 02:11.5 155 84.2% 103 56.0%
10:00.0 2,282 22 02:11.5 155 84.2% 149 81.0%
10:00.0 2,282 22 02:11.5 158 85.9% 150 81.5%
10:00.0 2,282 22 02:11.5 159 86.4% 155 84.2%
10:00.0 2,282 22 02:11.5 160 87.0% 157 85.3%
10:00.0 2,282 22 02:11.5 160 87.0% 155 84.2%
1:00 13,688 22.0 02:11.5 160 87.0%

[Iain]

Back to an L4 today after a week:

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,267 19.6 02:12.3 156 84.8% 087 47.3% +26M
10:00.0 2,247 19.2 02:13.5 161 87.5% 145 78.8% +23M
10:00.0 2,233 18.8 02:14.3 164 89.1% 148 80.4% +24M
10:00.0 2,240 19.2 02:13.9 165 89.7% 153 83.2% +16M
10:00.0 2,209 18.4 02:15.8 166 90.2% 151 82.1% +16M
10:00.0 2,274 20.0 02:11.9 170 92.4% 154 83.7% +17M
1:00:00 13466 19.2 02:13.7 170 92.4% +120M

[Iain]

L3 today, worked up to 70' but have done the last few at 60' so back to 70' today. Intend to ty and build from here, but 10' too big a jump, so will change the combinations, so next time 6 x 12'.

Time Distnc Rate Pace Hrmax % HRmin %
10:00.0 2,283 22 02:11.4 146 79.3% 097 52.7%
10:00.0 2,283 22 02:11.4 155 84.2% 145 78.8%
10:00.0 2,283 22 02:11.4 159 86.4% 149 81.0%
10:00.0 2,283 22 02:11.4 162 88.0% 156 84.8%
10:00.0 2,283 22 02:11.4 162 88.0% 157 85.3%
10:00.0 2,282 22 02:11.5 163 88.6% 160 87.0%
10:00.0 2,283 22 02:11.4 163 88.6% 161 87.5%
1:10 15,975 22.0 02:11.5 163 88.6%

[Iain]

Well continued increasing the L3 today. Forgot to start the HR recorder, so stopped for a few seconds in first interval and decided to "catch up" by rowing 2:07 R24 for a couple of mins that lifted my HR that stayed high to the end. Question, can I assume that the ending HR would have been a couple of beats lower if I had rowed it as normal? Otherwise will need to hold distance here until I get HR back down. RPE wise felt easier than the above! Lucky to estimate the rate correctly to maintain the OCD.

Code: Select all

Time 	Distnc Rate 	 Pace	Hrmax 	% 	HRmin 	%
12:00	2,741 	22	02:11.3	156 	84.8%	93	50.5%
12:00	2,741 	22	02:11.3	161 	87.5%	151	82.1%
12:00	2,741 	22	02:11.3	164 	89.1%	159	86.4%
12:00	2,741 	22	02:11.3	166 	90.2%	161	87.5%
12:00	2,741 	22	02:11.3	167 	90.8%	163	88.6%
12:00	2,741 	22	02:11.3	168 	91.3%	162	88.0%
1:12	16441 	22.0 	02:11.4	168 	91.3%		

[Iain]

FIrst L4 for over a week. Same again as still pushing beyond anaerobic threshold, today at beginning of R22 in 200 sequence.

Code: Select all

Time 	Distnc Rate 	 Pace	Hrmax 	% 	HRmin 	%
10:00.0	2,255 	19.6	02:13.0	153 	83.2%	93 	50.5%	+14M
10:00.0	2,242 	19.2	02:13.8	160 	87.0%	144 	78.3%	+18M
10:00.0	2,226 	18.8	02:14.8	163 	88.6%	146 	79.3%	+17M
10:00.0	2,238 	19.2	02:14.0	164 	89.1%	155 	84.2%	+14M
10:00.0	2,205 	18.4	02:16.1	164 	89.1%	149 	81.0%	+12M
10:00.0	2,269 	20.0	02:12.2	170 	92.4%	156 	84.8%	+12M

1:00:00	13432 	19.2 	02:14.0	170 	92.4%			+86M

[Huw Thomas]

Back Again - Hi All

Currently Rowing on EXR and doing the Pete Plan
Current 2k is about 7:30 and just passed 13 Million lifetime Metres
Been at it since early Dec 2025

L2 interval - PP 5x1500 done. 1:55 target

28:34.0 7500 1:54.2 30

5:45.8. 1500 1:55.2 31
5:41.9 1500 1:53.9. 30
5:41.9. 1500 1:53.9 31
5:44.1 1500 1:54.7 29
5:40.3 1500 1:53.4 31

improving by 11 secs on last time. Gotta remember my 65 years of age. 1:45 pace looks a lifetime away

Regards

Huw


Just to remind me

In WP there are four different workout categories
Level 1, a high-intensity (2K pace or faster) interval session totaling 4K in increments of 250-1000m. PP Speed intervals
Level 2 involves longer intervals ranging from 1500-3000m, totaling 7.5-8K per session. PP Endurance intervals

Level 3 involves prolonged, continuous rowing at a fairly steady pace of moderate intensity; I advocate building up to a distance that would take at least 60 minutes to complete. Hard intervals in pp around 22-24 spm

Level 4 is the category that strikes most people as unique, or even peculiar. The workouts involve relatively low stroke rates (generally 16-22spm) in constantly varying increments lasting 1-4 minutes. The paces for each rate are strictly prescribed based on best 2K and are held constant as the season progresses; the workload is increased by gradually adding more strokes to a given time period (e.g., 40 minutes). Some people have overemphasized the strength or power-per-stroke nature of these workouts; they are actually designed as transitional endurance workouts, but with a very controlled intensity proportional to 2K power.

[Iain]

Great to hear from you and see you are rowing regularly Huw. That is an impressive session at less than 2k + 8. But I think something went wrong with your stats as the times sum to 23:34 and second interval pace should be 1:53.9.

Interesting that you equate L4 to hard interval. I see this as being the L3 as Mike Caviston believes the L4 allow recovery while the "moderate" pace suggested for L3 is well short of a TT, but is pretty challenging and only done once a week unless you are doing multiple sessions some days (I think Mike recommended 1:3 L3:L4).

Personally I find that L4s are too tough t recover for an all out session the following day, but maybe a 40' L4 at an average of 18SPM (suggested starting) might allow sufficient recovery for me now.

[Huw Thomas]

Thanks Iain
Thanks for clarifying- yep agree L4 should have a recovery feel so amended post above


The way I do the pp hard interval squarely to L3 but I need to do them controlled 24 ish sum and not as mini races.!

Yep good to be back in the fold
Starting l4 today 45 mins 18/20 and we’ll see what pace my legs suggest 16/2:20 2:15/18 2:11/20 perhaps

5x1500 Stats corrected


L4 Pace 16. 18. 20. 22. 24
1:52. 2:20 2:15. 2:11. 2:06. 2:01
1:50. 2:18. 2:13. 2:08. 2:04. 1:59

[Huw Thomas]

L4 today x2 20 mins then 45 min

Pace was 2:14 ish - seemed about right pace for my legs
Concentration wasn't good as watching the rugby at the same time. HR was mostly z2 - certainly conversation would have been easy throughout. Z2 for me is about 115- 135

20 min 4506 2:13.1 20. Then ..

45 min 10095 2:14.5 20

05:00 1058 2:21.7 21
10:00 1116 2:14.4 19
15:00 1132 2:12.5 20
20:00 1092 2:17.3 20
25:00 1115 2:14.5 20
30:00 1119 2:14.0 22
35:00 1111 2:15.0 20
40:00 1137 2:11.9 22
45:00 1176 2:07.5 23

Screenshot 2026-02-14 at 17.09.23.png (210.55 KiB) Viewed 706 times

Felt steady and easy although legs sl heavy as no warm up. Could have done another 30 mins so I guess not working hard enough.


Help and suggestions appreciated . I'm sure I need to concentrate more on power but I was off a bit rate wise as I intended alternating 5min at 18 then 5 mins at rate 20..... except when a bit excitable at the end... 2k pace is about 1:52 at the moment .
If I were to do alternating 18/20 strokes what pace should I be aiming for for each stroke rate? ... or does the relative ease of today suggest I should go faster?

regards

Huw

[Iain]

Yes, no sign of a clear divide in rating above! I try and hit every stroke as close to the correct time as possible. So at R18 the second units counting down are 0, just after 7, a bit after 4 and 0 again, while at R20 every 3 Secs 0, 7, 4, 1, 8, 5, 2, 9, 6, 3 & back to 0. R16 & R22 a bit more complicated! Similarly try and vary strength of the drive when on rate to target (which means somewhat off a significant part of the time). So there is a noticeable change in pace and rate on the transitions. Too complex and requires too much concentration to combine with rugby!

MC suggests using at least 3 paces and I find this useful to give some "recovery" as well as the interest of the faster paces. So maybe try a 196 (2' each at 18, 20, 22, 20, 18). It definitely takes some getting used to. But now I can relax at R18 when previously this felt a bit rushed while R20 doesn't phase me like it used to.

I did an 80' L4 today 196, 192, 188, 184, 192, 188, 184, 200. (Please note that I have amended the stroke sequences for 188-196 as shown in my post a few pages back as I like them to build). Tough due to the long hard session yesterday, but can't row tomorrow as commuting, so should be able to recover. However, you can see that, despite pacing it a bit better (only realised after last L4 that R22 was 2:08 NOT 2:07, last flattered by hitting 2:02 rather than 2:04 in last min) my recovery was insufficient, so will stick at current rates until my HR copes with them a bit better!

Code: Select all

Time 	Distnc Rate 	 Pace	Hrmax 	% 	HRmin 	%	To target
10:00.0	2,252 	19.6	02:13.2	150 	81.5%	90 	48.9%	+11M
10:00.0	2,242 	19.2	02:13.8	158 	85.9%	142 	77.2%	+18M
10:00.0	2,226 	18.8	02:14.8	161 	87.5%	145 	78.8%	+17M
10:00.0	2,203 	18.4	02:16.2	161 	87.5%	145 	78.8%	+10M
10:00.0	2,234 	19.2	02:14.3	164 	89.1%	153 	83.2%	+10M
10:00.0	2,220 	18.8	02:15.1	164 	89.1%	148 	80.4%	+11M
10:00.0	2,201 	18.4	02:16.3	163 	88.6%	149 	81.0%	+8M
10:00.0	2,265 	20.0	02:12.5	170 	92.4%	154 	83.7%	+8M

1:20:00	17,839 	19.1 	02:14.5	170 	92.4%			+92M

[Huw Thomas]

ok will try 40 mins at 4x 196
Presumable the paces of the segments are as my 2k (say 1:50) in the L4 look up tables?

Huw

[Iain]

ok will try 40 mins at 4x 196
Presumable the paces of the segments are as my 2k (say 1:50) in the L4 look up tables?

Best of luck, that is a hard ask. Personally assuming you want to avoid R16, I would do 196, 192,188,196. So 2 min segments at 18,20,22,20,18,20,18,20,18,20,18,20,18,20,18,18,20,22,20,18. So 1st and last 10' are pyramids, the rest are alternating 18 & 20, only tricky bits are remembering to stay at R18 at 30' and then go on to make this a pyramid. Paces are from the tables, I thought you were basing them on 1:52 2k pace?

[Huw Thomas]

Sprint Pyramid after a 10 mins L4 warm up 18/20

14:14.9 4000 1:46.8 287 1287 33

0250 0:52.6 1:45.2 301 1334 34
0500 1:49.3 1:49.3 268 1222 32
0750 2:41.8 1:47.8 279 1259 33
1000 3:35.4 1:47.7 280 1264 33
0750 2:41.5 1:47.6 280 1265 33
0500 1:44.3 1:44.3 308 1361 36
0250 0:49.9 1:39.8 352 1511 40
r1,986


Phew ! That was all out

[JonT]

ok will try 40 mins at 4x 196
Presumable the paces of the segments are as my 2k (say 1:50) in the L4 look up tables?

Best of luck, that is a hard ask. Personally assuming you want to avoid R16, I would do 196, 192,188,196. So 2 min segments at 18,20,22,20,18,20,18,20,18,20,18,20,18,20,18,18,20,22,20,18. So 1st and last 10' are pyramids, the rest are alternating 18 & 20, only tricky bits are remembering to stay at R18 at 30' and then go on to make this a pyramid. Paces are from the tables, I thought you were basing them on 1:52 2k pace?

I don't think I will ever come close to understanding the Wolverine Plan.

[Huw Thomas]

ok will try 40 mins at 4x 196
Presumable the paces of the segments are as my 2k (say 1:50) in the L4 look up tables?

Best of luck, that is a hard ask. Personally assuming you want to avoid R16, I would do 196, 192,188,196. So 2 min segments at 18,20,22,20,18,20,18,20,18,20,18,20,18,20,18,18,20,22,20,18. So 1st and last 10' are pyramids, the rest are alternating 18 & 20, only tricky bits are remembering to stay at R18 at 30' and then go on to make this a pyramid. Paces are from the tables, I thought you were basing them on 1:52 2k pace?

Thanks Iain - I have done L4s in the past and it is coming back to me, and I also understand the need for the 2' segments to keep accurate and concentrating.
I'm trying to find an easier way to stay in the groove whilst relying on L4 training to make sure I don't push the L4 days and get some recovery.

10:05.1 2,288 2:12.2 151 820 140 18

5:00.0 1,115 2:14.5 144 794 67 18. (should have been 2:15 pace)
5:00.0 1,158 2:09.5 161 854 72 20. (should have been 2:11 pace)

I row in EXr with a metronome so the strokes were pretty spot on .... less so the pace (2k 1:52 targets)

How do you set up the PM5 to get the av pace for each 2' segment - ie do you program a repeat 2' interval no rest - or do you just concentrate on every stroke

I am quite capable of rowing a 2k exactly 9:00.0 by watching av pace 2:15.0 on PM5 but the different 18/20/22 targets messes this up

Just realised ... you set 2' splits .... brain failure ...now recovered..ish

Thanks

Huw

[Iain]

Hi Huw,

I actually concentrate on every stroke and set 10' intervals without rest. Actually I don't worry about too fast strokes (although try and relax), but do same number faster than target if I pull 1 or more too slow (that and focusing more on rate means I am almost always ahead of target despite MC saying that is as bad).

Another 72' L3 today. Forgot to charge HRM so no HR data and allowed myself to speed up in final interval. But legs heavy today and having to push harder than usual for what should be a "light" stroke. Lucky on OCD as started at R23 as was much of non-OCD faster last. Just noticed that pro-rated that is 1M below my Hr SB. Intention to have a go at that in April as part of the build up to marathon fortnight, but looking good!

Code: Select all

Time 	Distnc Rate 	 Pace	
12:00.0	2,743 	22	02:11.2
12:00.0	2,743 	22	02:11.2
12:00.0	2,743 	22	02:11.2
12:00.0	2,743 	22	02:11.2
12:00.0	2,743 	22	02:11.2
12:00.0	2,792 	22	02:08.9

1:12:00	16,500 	22.0 	02:10.9

[Huw Thomas]

Two Rows today
An alternating 18/20 warm up Aiming for 2:15 and 2:11 got slightly better with pace as things progressed

Time Meters Pace Watts Cal/Hr Cal S/M
20:00.0. 4510 2:13.0 149 811 276 18

2:00.0 441 2:16.0 139 778 26 18
4:00.0 468 2:08.2 166 871 30 20
6:00.0 448 2:13.9 146 801 27 18
8:00.0 458 2:11.0 156 835 28 20
10:00.0 443 2:15.4 141 784 27 19
12:00.0 444 2:15.1 142 788 27 18
14:00.0 458 2:11.0 156 835 28 20
16:00.0 445 2:14.8 143 791 27 18
18:00.0 460 2:10.4 158 842 29 20
20:00.0 445 2:14.8 143 791 27 18

And then a 10 k Group row on EXR r20 throughout - L3 = harder than l4 - pace decided by how I felt . HR was 130-40 which is Z2/Z3 boundary

44:00.0 10,376 2:07.2 170 885 20

2:00.0 473 2:06.8 171 890 21
2:00.0 478 2:05.5 177 909 20
2:00.0 470 2:07.6 168 878 20
2:00.0 479 2:05.2 178 912 21
2:00.0 474 2:06.5 173 893 21
2:00.0 476 2:06.0 175 901 21
2:00.0 471 2:07.3 169 882 20
2:00.0 475 2:06.3 174 897 20
2:00.0 473 2:06.8 171 890 20
2:00.0 478 2:05.5 177 909 20
2:00.0 471 2:07.3 169 882 20
2:00.0 474 2:06.5 173 893 20
2:00.0 474 2:06.5 173 893 20
2:00.0 472 2:07.1 170 886 20
2:00.0 472 2:07.1 170 886 21
2:00.0 468 2:08.2 166 871 21
2:00.0 471 2:07.3 169 882 21
2:00.0 468 2:08.2 166 871 21
2:00.0 467 2:08.4 165 867 20
2:00.0 471 2:07.3 169 882 20
2:00.0 469 2:07.9 167 875 20
2:00.0 460 2:10.4 158 842 20

Screenshot 2026-02-17 at 20.20.10.png (441.3 KiB) Viewed 495 times

Screenshot 2026-02-17 at 20.32.15.png (120.32 KiB) Viewed 491 times

Slowed a bit at the end Felt like a good session though without being too hard. 2:07 is a 1:49 pace 2k - L4 r20

[Huw Thomas]

Presumably if I get my r/20 to about 200w 2:00.5 it should feel similar to 1:45 300w at r30??


Thinking of a weekly schedule I found this:

Post by Bill Moore » November 19th, 2008, 3:53 pm

For the short answer...

I used the following weekly schedule for the Wolverine Plan in 2005 and am working to get back to this plan in 2 weeks:

Sun: L4
Mon: L1
Tue: L3 (Long distance row)
Wed: L4
Thu: L2
Fri: Off
Sat: L3 (15x3')

I'll start the L4s at 40' each and then add 10 minutes per week to the L4 total for the week and start adding workouts once the 2 workouts get to 2x40'. I'll drop the two workouts to 60' and add a 40' on Monday morning, which is the same total time for the week, but there's the added stress of the extra workout.

I'm also adding 500m per week to Tuesday's row (starting at 12k), but keeping the pace constant. This plan is a great way to get the interval work in for speed and build an endurance base.

I rotate the L1 & L2 workouts on a 3 week cycle. Week 1 is 8x500 & 5x1,500. Week 2 is L1 Pyramid & 4x2,000. Week 3 is 4x1k & L2 Pyramid. I recall that this pairing each week felt the best for me, since I wanted to separate the 4x1k and the 4x2k, since those are mentally the hardest (for me). The 8x500 is hard but fun, and the pyramids are a nice change from the other workouts.

I hope this helps. I'd recommend printing off Mike's posts and carefully reading the entire plan. As you build a base of these workouts, go back and look at the plan again. I found the L4 workouts needed more explanation after I had actually experienced them for a few weeks. Then it made more sense, and I could truly understand some of the details that Mike has put into the L4 explanation.

(Mike I apologize for any paraphrase of your plan!!!)

I'm trying to mix Cycling and Rowing, so my schedule will be: Rowing 6 days Cycle 5 days
Going to try and do the Mud Season Madness 5k x 25 days in March

Monday L1 and TTT cycle
Tuesday L3 and lighter day (no cycle)
Wed L2 or L4 and gentle Cycle intervals
Thurs L4 and cycle Intervals
Friday Hard Cycle - Short row 5k (L4)
Saturday L4 (or L2 if not done Wed)
Sunday Endurance cycle - No Row

I have managed this busy schedule for 6 weeks or so but I do have days when work/life gets in the way