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 |
June 20, 2018 的训练
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短训12 x 1 min / 1 min easyPre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes. |
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中训6 x 3 min / 3 min easyRow six 3 minute pieces. Row for three minutes at light pressure between each piece. |
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长训5 x 2000m rate increase 20-26 / 2 min easyRow five 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period. |