当日训练

我们每天早上将“当日训练”发送到你的邮箱

Workout of the Day Delivery

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 14, 2018 的训练

short

短训

2 x 2000m @ 26 spm / 4 min easy

Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period.

Button Sequences

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

显示其他短训 | 显示今日中训

medium

中训

4 x 8 min / 2 min easy

Row four 8 minute pieces. Row for two minutes at light pressure between each piece.

Button Sequences

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

4 x 15 min with rate increase / 3 min easy

Row four 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.

Button Sequences

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