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

August 24, 2019 的训练

short

短训

4 x 500m / 2 min easy

Row four 500 meter pieces. Row for two minutes at light pressure between each 500.

Button Sequences

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

显示其他短训 | 显示今日中训

medium

中训

2 x 4000m rate increase / 4 min easy

Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.

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-E
PM5: B-D-D-A-D-B-B-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-E

显示其他中训 | 显示今日中训

long

长训

4 x 12 min with level change

Pre-set the monitor for a work time of 12:00 and a rest time of 4:00.Let your stroke rate vary as follows per interval: First interval: 5 minutes @20, 1 minute @24, 5 minutes @22, 1 minute @26 Second interval: 4 minutes @20, 2 minutes @24, 4 minutes @22, 2 minutes @26 Third interval: 3 minutes @20, 3 minutes @24, 3 minutes @22, 3 minutes @26 Fourth interval: 2 minutes @20, 4 minutes @24, 2 minutes @22, 4 minutes @26. During the rest time continue rowing at light pressure.

Button Sequences

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