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

November 12, 2018 的鍛鍊

short

短訓

High Intensity Interval Pyramid starting at 500 meters

Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 500m at a moderate pace, then 500m at an intense pace, then 400m moderate, then 400m intense, and so on down to 100 meters, then work your way back up to 500 meters in the same manner.

Button Sequences

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

顯示其他短訓 | 顯示今日短訓

medium

中訓

10,000m with rate changes every 2000m: 22-24-26-28-24

Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 28 spm, and 2000 meters @ 24 spm.

Button Sequences

PM3/PM4/PM5: B-A-C

顯示其他中訓 | 顯示今日中訓

long

長訓

6 x 2000m / 3 min easy

Row six 2000 meter pieces. Row for three minutes at light pressure between each 2000.

Button Sequences

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