Descending Ladder to 2K
By the Watta Team · Updated March 2026
Advanced40 minRowErg
A descending ladder that starts at 1,000 metres and works down to 250 metres, with shorter rest as the intervals shrink. Each piece gets shorter but faster, building towards a sprint finish. This session teaches pace escalation and mental aggression.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | 2:15-2:25 | - | Easy rowing at 18-20 spm |
| 3 min | 2:05-2:15 | - | Build to moderate effort |
| 4 x 10 strokes | Hard | 30s easy | Prime for fast work |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 1000m | 1:50-1:57 | 3:00 | Steady threshold pace |
| 750m | 1:47-1:54 | 2:30 | 2-3s faster than 1000m |
| 500m | 1:44-1:50 | 2:00 | Push harder, nearing race pace |
| 250m | 1:38-1:45 | 3:00 | Near-sprint effort |
| 1000m | 1:50-1:57 | 3:00 | Second ladder: repeat the pattern |
| 750m | 1:47-1:54 | 2:30 | Match or beat first ladder |
| 500m | 1:44-1:50 | 2:00 | Dig deep |
| 250m | 1:38-1:45 | - | All out to finish |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:25+ | - | Easy rowing to recover |
| 2 min | Very easy | - | Light strokes |
Coaching Notes
- +Each step down should be 2-4 seconds per 500m faster than the previous interval.
- +Rest decreases as intervals shorten — this is by design to simulate race fatigue.
- +The second ladder should match or beat the first — use it as a benchmark.
- +Stroke rate should increase with each shorter interval: 26-28 for 1000m, up to 32-34 for 250m.
- +This session totals 5,000m of quality work — excellent 2K preparation.
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