當日鍛鍊

我們每天安排三項鍛鍊,幫助你保持正常訓練。根據當日目標和日程選擇短訓、中訓或長訓。如果你不喜歡我們的選擇,請利用“顯示其他”的連結顯示各類訓練的隨機選項。

鍛鍊時間包括熱身時間和收操時間。根據你個人的配速,定距訓練的時長可能有所不同。

short medium long
短訓 中訓 長訓
最多30分鐘 45分鐘 60分鐘以上

March 04, 2021 的鍛鍊

short

短訓

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

顯示其他短訓 | 顯示今日短訓

medium

中訓

12 x 500m / 2 min easy

Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500.

Button Sequences

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

顯示其他中訓 | 顯示今日中訓

long

長訓

5 x 2000m rate increase 22-28 / 2 min easy

Row five 2000 meter pieces. In each piece, row the first 1000m @ 22 spm. Then 500m @ 24 spm, 250m @ 26 and 250m @ 28. Row for two 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-E
PM5: B-D-D-A-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-E

顯示其他長訓 | 顯示今日長訓

成功要素

準備和獎勵: 每次訓練時都進行熱身、收操和伸展運動。請牢記,強度越高的鍛鍊需要的熱身時間就越長。

借助科技:根據你選擇的鍛鍊內容設置表現監測器。需要協助?請查閱各個監測器的“如何使用”頁面:PM5 | PM4 | PM3 | PM2 | PM1