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 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.
4 x 8 min / 2 min easy
Row four 8 minute pieces. Row for two minutes at light pressure between each piece.
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.
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.