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 February 17, 2018



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.

Show alternate long | Show today's long



4 x 8 min / 2 min easy

Row four 8 minute pieces. Row for two minutes at light pressure between each piece.

Show alternate medium | Show today's medium



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.

Show alternate short | Show today's short


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.

Try the new Concept2 BikeErg Exercise Bike