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

October 25, 2020 的训练

short

短训

3 x 6 min with Level Change

Pre-set the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @20, 1 minute @24, 2 minutes @22, 1 minute @26 Third interval: 1 minute @20, 2 minutes @24, 1 minute @22, 2 minute @26. During the rest time continue rowing at light pressure.

Button Sequences

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

显示其他短训 | 显示今日中训

medium

中训

4 x 6 min / 2 min easy

Row four 6 minute pieces. Row for two minutes at light pressure between each piece.

Button Sequences

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

5 x 10 min with rate increase / 4 min easy

Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.

Button Sequences

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