What Does “+ or - 18s” in a Workout Mean?

What Does “+ or - 18s” in a Workout Mean?

A common question we receive from members is how to understand workout pacing instructions like:

1000m @ 2k + 18s / 500m

This format tells you both the workout distance and the pace you should aim to maintain during the interval.

What Does It Mean?

1000m

This is the distance you will row for that interval.

@ 2k

This means your target pace is based on your current or recent 2-kilometer rowing pace.

Your 2k pace is your average split time per 500 meters during a 2k effort.

+18s / 500m

This means you should add 18 seconds to your average 2k split pace.

Example

If your 2k time is exactly 8:00, your average split would be:

Adding 18 seconds to that split gives you your workout target pace:

So your target pace for the workout would be:

2:18 / 500m

These pacing guidelines help make workouts more personalized based on your current fitness level and rowing performance.