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 March 25, 2017

short

Short

2 x 2000m @ 26 spm / 4 min easy

Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period.

Show alternate short | Show today's short

medium

Medium

10,000 meter time trial

Row a 10,000 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.

Show alternate medium | Show today's medium

long

Long

6 x 2000m rate increase 20-26 / 2 min easy

Row six 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two 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.