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。
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| 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
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短训5 x 4 min / 1 min easyRow 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 |
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中训30 minute time trialRow 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 |
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长训5 x 2000m rate change 24-26 / 2 min easyRow 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 |