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。
|
|
|
| 短训 | 中训 | 长训 |
| 最多30分钟 | 45分钟 | 60分钟以上 |
June 26, 2017 的训练
|
短训5 x 4 min / 1 min easyRow five 4 minute pieces. Row for one minute at light pressure between each piece. |
|
中训40 minutes with rate change 22-24Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to 22 spm and so on. |
|
长训Marathon time trialRow a 42,195 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. |