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 April 23, 2014
20 minutes with bursts
Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.
40 minutes with rate change 22-24
Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to 22 spm and so on.
2 x 20 min / 5 min easy
Row two 20 minute pieces. Row for five minutes 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.