Workout of the Day
Each day we offer three workouts to help you stay on track with your training. Choose from the short (30 minutes or less), medium (about 45 minutes), or long (60 minutes or longer) 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.
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.
Adapt for the SkiErg: The workouts presented here reference rowing. To adapt them for the Concept2 SkiErg, increase the strokes per minute (spm) by approximately 50%. For example, rowing a piece at 20 spm equates to skiing a piece at 30 spm.
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.
Workouts for February 3, 2012
Short
500m time trial
Row a 500 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 today's short | show alternate short
Medium
10 x 2 min / 1 min easy
Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing with one minute of relaxed rowing, for a total of 30 minutes.
show today's medium | show alternate medium
Long
6 x 2000m rate change 24-26 / 2 min easy
Row six 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.
