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.
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| Short | Medium | Long |
| Max 30 min. | 45 min. | 60+ min. |
Your workouts for May 23, 2013
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Short2 x 2000m @ 26 spm plus bursts / 4 min easyRow two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period. |
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Medium3 x 2000m rate increase / 4 min easyRow three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period. |
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Long5 x 12 min / 3 min easyRow 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.
Let technology help: Program your performance monitor for the workout you choose. Need help? Check out the How to Use pages for your monitor:
PM4 | PM3 | PM2 | PM1.