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

April 07, 2020 的鍛鍊

short

短訓

8 x 2 min @ 28 spm / 1 min easy

Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

Button Sequences

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

顯示其他短訓 | 顯示今日短訓

medium

中訓

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

顯示其他中訓 | 顯示今日中訓

long

長訓

3 x 5000m with rate changes every 1000m: 22-24-26-24-22 / 3 min easy

Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.

Button Sequences

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