Each day we offer three workouts to help you stay on track with your training. Choose from the short, medium, or long workout depending on your goals and schedule for that day.
If you don't like what we've chosen, use the “show alternate” links to display random selections for each workout type.
Workout durations include time to warm up and cool down. These durations may vary somewhat for distance-based training, depending on your pace.
|Max 30 min.||45 min.||60+ min.|
Your workouts for March 23, 2019
High Intensity Interval Pyramid starting at 500 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 500m at a moderate pace, then 500m at an intense pace, then 400m moderate, then 400m intense, and so on down to 100 meters, then work your way back up to 500 meters in the same manner.
8 x 1000m / 1 min easy
Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.
2 x 8000m rate change 22-24 / 5 min easy
Row two 8000 meter pieces. In each piece change the rate every 2000m. The first 2000m @ 22 spm. Then 2000m @ 24 spm. 2000m @ 22 and 2000m @ 24. Row for five minutes at light pressure during the rest period.
TIPS FOR SUCCESS
Prepare and recover: Warm-up, cool-down, and stretch every time you train. Remember that workouts of greater intensity require a longer warm-up.
Use the button sequences: Button sequences are provided to help you set up your PM3, PM4 or PM5. Starting from the Main Menu, press the gray buttons on the right as indicated by the sequence: "A" corresponds to the top gray button on the right, "B" corresponds to the second gray button on the right, and so on down through E.
To access and view even more data, download our free app, ErgData.
About intensity: These workouts are designed to work for a wide range of ability and experience, so they do not specify a certain pace, power, or heart rate zone.
- Hard: Intense work that still allows you to finish the workout.
- Sustainable: A pace that can be maintained comfortably for the entire workout. Intensity where you are able to carry on a conversation.
- Light pressure or easy paddling, poling or pedalling: Rest phase. Don’t stop! Continue very slowly and easily.
Remember: You are always welcome to adjust the intensity to meet your needs!
Damper Setting: Unless otherwise noted:
- Indoor Rower: 3-5 provides the best aerobic workout. More on damper.
- SkiErg: 1-3, then adjust (as desired) to match different ski and snow conditions.
- BikeErg: Use a damper setting that allows you to maintain the cadence (rpm) suggested.
Cadence/Stroke Rate: Generally, a higher cadence/stroke rate is used on shorter workouts. Lower cadence/stroke rates are for longer workouts. Unless otherwise noted:
- Indoor Rower: 22-30 strokes per minute (spm).
- SkiErg: 35-45 pulls per minute (spm).
- BikeErg: 60-100 revolutions per minute (rpm).