当日训练

我们每天安排三项训练,帮助你保持正常训练。根据当日目标和日程选择短训、中训或长训。

如果你不喜欢我们的选择,请利用“显示其他”链接显示随机选择各类训练。

训练时间包括热身时间和收操时间。根据速度不同,定距训练的时长可能有所不同。

short medium long
短训 中训 长训
最多30分钟 45分钟 60分钟以上

October 14, 2019 的训练

short

短训

5 x 4 min / 1 min easy

Row five 4 minute pieces. Row for one minute at light pressure between each piece.

Button Sequences

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

显示其他短训 | 显示今日中训

medium

中训

30 minute time trial

Row a 30 minute time trial, going for your personal best. After you've rowed, enter your result in the Online Ranking and see where you stand with others of your age, gender and weight class.

Button Sequences

PM3/PM4/PM5: B-A-D

显示其他中训 | 显示今日中训

long

长训

5 x 2000m rate change 24-26 / 2 min easy

Row five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.

Button Sequences

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

显示其他长训 | 显示今日长训

成功要素

准备和奖励: 每次训练时都进行热身、收操和伸展运动。请牢记,强度越高的训练需要越长时间的热身。

借助科技: 根据你选择的训练设置能力监测器。是否需要帮助?查阅对应监测器的“如何使用”页面: PM5 | PM4 | PM3 | PM2 | PM1.