當日鍛鍊

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。

short medium long
短訓 中訓 長訓
最多30分鐘 45分鐘 60分鐘以上

September 26, 2020 的鍛鍊

short

短訓

5000m with rate changes every 1000m: 28-24-20-24-28

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.

Button Sequences

PM3/PM4/PM5: B-A-B

顯示其他短訓 | 顯示今日短訓

medium

中訓

6 x 1000m / 1 min easy

Row six 1000 meter pieces. Row for one minute at light pressure between each 1000.

Button Sequences

PM3/PM4: B-D-C-D-B-A-C-C-C-C-C-A-A-A-A-B-E
PM5: B-D-D-A-D-B-A-C-C-C-C-C-A-A-A-A-B-E

顯示其他中訓 | 顯示今日中訓

long

長訓

4 x 12 min with level change

Pre-set the monitor for a work time of 12:00 and a rest time of 4:00.Let your stroke rate vary as follows per interval: First interval: 5 minutes @20, 1 minute @24, 5 minutes @22, 1 minute @26 Second interval: 4 minutes @20, 2 minutes @24, 4 minutes @22, 2 minutes @26 Third interval: 3 minutes @20, 3 minutes @24, 3 minutes @22, 3 minutes @26 Fourth interval: 2 minutes @20, 4 minutes @24, 2 minutes @22, 4 minutes @26. During the rest time continue rowing at light pressure.

Button Sequences

PM3/PM4: B-D-D-D-B-A-B-A-A-A-A-B-B-B-B-E
PM5: B-D-D-B-D-B-A-B-A-A-A-A-B-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