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 May 25, 2017
500m time trial
Row a 500 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.
10,000m with rate changes every 2000m: 26-24-22-24-26
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 26 spm, 2000 meters @ 24 spm, 2000 meters @ 22 spm, 2000 meters @ 24 spm, and 2000 meters @ 26 spm.
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 reward: Warm-up, cool-down, and stretch every time you train. Remember that workouts of greater intensity require a longer warm-up.