我們每天安排三項鍛鍊，幫助你保持正常訓練。根據當日目標和日程選擇短訓、中訓或長訓。如果你不喜歡我們的選擇，請利用“顯示其他”的連結顯示各類訓練的隨機選項。 鍛鍊時間包括熱身時間和收操時間。根據你個人的配速，定距訓練的時長可能有所不同。 短訓 中訓 長訓 最多30分鐘 45分鐘 60分鐘以上 February 28, 2021 的鍛鍊 短訓 20 x 30 sec / 30 sec easy Row twenty 30 second all-out bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout. Button Sequences PM3/PM4: B-D-D-A-B-B-B-D-C-A-A-A-A-A-B-B-B-EPM5: B-D-D-B-A-B-B-B-D-C-A-A-A-A-A-B-B-B-E 顯示其他短訓 | 顯示今日短訓 中訓 5 x 1500m / 2 min easy Row five 1500 meter pieces. Row for two minutes at light pressure between each 1500. Button Sequences PM3/PM4: B-D-C-D-B-A-A-A-A-A-B-B-EPM5: B-D-D-A-D-B-A-A-A-A-A-B-B-E 顯示其他中訓 | 顯示今日中訓 長訓 3 x 15 min with rate increase / 3 min easy Row three 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period. Button Sequences PM3/PM4: B-D-D-D-B-A-B-B-B-B-A-A-A-A-B-B-B-EPM5: B-D-D-B-D-B-A-B-B-B-B-A-A-A-A-B-B-B-E 顯示其他長訓 | 顯示今日長訓 成功要素 準備和獎勵： 每次訓練時都進行熱身、收操和伸展運動。請牢記，強度越高的鍛鍊需要的熱身時間就越長。 借助科技：根據你選擇的鍛鍊內容設置表現監測器。需要協助？請查閱各個監測器的“如何使用”頁面：PM5 | PM4 | PM3 | PM2 | PM1。
