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 23, 2021 的训练
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短训500m time trialRow a 500 meter time trial, going for your personal best. After you've rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class. Button Sequences
PM3/PM4/PM5: B-D-A-A-B-B-B-B-B-D-C-C-E |
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中训10 x 2 min / 1 min easyPre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing with one minute of relaxed rowing, for a total of 30 minutes. Button Sequences
PM3/PM4: B-D-D-B-A-A-A-A-B-E |
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长训3 x 4000m / 5 min easyRow three 4000 meter pieces. Row for five minutes at light pressure between each piece. Button Sequences
PM3/PM4: B-D-C-D-B-B-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-B-E |