|
短訓
5000m with rate changes every 1000m: 22-24-26-28-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.
Button Sequences
PM3/PM4/PM5: B-A-B
顯示其他短訓 |
顯示今日短訓
|
|
中訓
2 x 12 min / 6 min easy
Row two 12 minute pieces. Row for six minutes at light pressure between each piece.
Button Sequences
PM3/PM4: B-D-D-D-B-A-B-A-A-A-A-B-B-B-B-B-B-E
PM5: B-D-D-B-D-B-A-B-A-A-A-A-B-B-B-B-B-B-E
顯示其他中訓 |
顯示今日中訓
|
|
長訓
60 minutes with rate changes every 5 minutes: 22-24-26-24-22
Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.
Button Sequences
PM3/PM4/PM5: B-D-B-D-B-A-C-C-C-E
顯示其他長訓 |
顯示今日長訓
|
