当日训练 | Concept2

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

July 01, 2022 的训练

short

短训

Stroke pyramid: 1,2,3...15...2,1 / 3 light

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

Button Sequences

PM3/PM4/PM5: Just start rowing or press A once

显示其他短训 | 显示今日中训

medium

中训

6 x 3 min / 2 min easy

Row six 3 minute pieces. Row for two minutes at light pressure between each piece.

Button Sequences

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

显示其他中训 | 显示今日中训

long

长训

3 x 20 min / 5 min easy

Row three 20 minute pieces. Row for five minutes at light pressure between each piece.

Button Sequences

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