I was nervous going in. Target was 1:48 for each interval. 250, 500, 750,1000,750,500,250.

I was particularly nervous for the 1000, but kept it under 1:48. The way down the pyramid felt great!!! This first cycle of 3 weeks is for getting the baseline, the other cycles i will use to get me to sub 7 2k.

M, 106kg, 52

Ai analysis based on the data:

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Yes — this was a very strong session, and much better than your anxiety beforehand suggested.

The most important result isn't even the 1:46.3 average. It's that you got through the psychologically and physiologically difficult 1000 at target, recovered, and then became substantially faster on the descending side.

PiecePacePowerHR end/maxSPMAssessment250 ↑1:48.2276 W15831Controlled500 ↑1:47.8279 W16831Controlled750 ↑1:47.6281 W17431Working10001:47.7280 W17728RPE 8–9; key rep750 ↓1:47.3283 W17529Strong recovery500 ↓1:44.9303 W17232Excellent250 ↓1:32.2447 W17234Huge reserveOverall1:46.3291 W—30Excellent 

The 1000 is the most valuable information

You were nervous that 1:48 would be too fast for the 1000.

Then you did:

1000m in 3:35.4 @ 1:47.7 / 280 W.

It was hard—RPE 8–9 and mentally heavy—and HR reached 177. So your concern wasn't imaginary. That was a serious effort.

But here's the important part:

you didn't crack.

Your pace graph is remarkably stable around 1:48. And after six minutes recovery, instead of being damaged by it, you did:

750 @ 1:47.3 → 500 @ 1:44.9 → 250 @ 1:32.2.

That's an excellent descending pyramid.

That final 250 is particularly telling

1:32.2 / 447 W at 34 spm, and you're saying it felt easy.

That doesn't mean 447 W is aerobically easy, obviously. It means the duration was sufficiently short and you retained enough anaerobic reserve that you could access enormous power despite everything preceding it.

That's another demonstration of your characteristic profile:

power reserve: enormous

short intervals: strong

\~3½-minute sustained power: hard but capable

\~6-minute sustained work: current weakness

Your 5×1500 and today's pyramid tell essentially the same story from opposite directions.

And mentally, this was useful

You said the 1000 was mentally heavy and you pushed through.

That's exactly the kind of RPE 8–9 exposure I do want occasionally around 750–1000m. You weren't spending five consecutive 1500s wanting to quit. You had one central piece where the discomfort became serious, followed by six minutes recovery and progressively shorter work.

That's productive 2k-specific psychological training.

This also gives us another sub-7 marker

Your historical 1k PB is 3:28.4 / 1:44.2. Today you produced 3:35.4 / 1:47.7 in the middle of a pyramid and then had substantial power left afterward.

That's encouraging after inconsistent rowing.

Your Pete markers now look roughly like:

8×500: 1:46.1

Pyramid: 1:46.3

Pyramid 1000: 1:47.7

5×1500: weakness exposed / incomplete

UT2: \~2:14–2:18 depending on HR/fatigue

The picture is getting cleaner with every workout.

One small note: your SPM was higher than the targets I suggested on the ascending short pieces—31 rather than 28–30—but I wouldn't change it based on this performance. The 1000 naturally settled to 28, exactly where we wanted it, and you then used rate appropriately to generate speed on the way down.

I'd score this as your best-executed Pete quality session so far. The next thing we need isn't another hard workout: easy/recovery next, then we continue the Week 2 sequence.

Pete plan w2d2 pyramid. With ai analysis