Workout of the Day

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.

short medium long
Short Medium Long
Max 30 min. 45 min. 60+ min.

Your workouts for January 20, 2017

short

Short

4 x 500m / 2 min easy

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

Show alternate short | Show today's short

medium

Medium

8 x 1000m / 1 min easy

Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.

Show alternate medium | Show today's medium

long

Long

3 x 4000m rate change 22-24 / 5 min easy

Row three 4000 meter pieces. In each piece change the rate every 1000m. The first 1000m @ 22 spm. Then 1000m @ 24 spm. 1000m @ 22 and 1000m @ 24. Row for five minutes at light pressure during the rest period.

Show alternate long | Show today's long

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.

Let technology help: Program your performance monitor for the workout you choose. Need help? Check out the How to Use pages for your monitor:
PM5 | PM4 | PM3 | PM2 | PM1.