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

December 12, 2019 的训练

short

短训

5000m with rate changes every 1000m: 25-22-25-28-25

Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.

Button Sequences

PM3/PM4/PM5: B-A-B

显示其他短训 | 显示今日中训

medium

中训

2 x 12 min / 6 min easy

Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

Button Sequences

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

显示其他中训 | 显示今日中训

long

长训

2 x 30 min / 6 min easy

Row two 30 minute pieces. Row for six minutes at light pressure between each piece.

Button Sequences

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