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 March 23, 2017
5000m time trial
Row a 5000 meter time trial, going for your personal best. After you've rowed, enter your result in the Online Ranking and see where you stand with others of your age, gender and weight class.
4 x 1500m / 1 min easy
Row four 1500 meter pieces. Row for one minute at light pressure between each 1500.
5 x 12 min / 3 min easy
Row five 12 minute pieces. Row for three 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.