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 September 22, 2017
6 x 2 min / 1 min easy
Row six 2 minute pieces. Row for one minute at light pressure between each piece.
6 x 1000m / 1 min easy
Row six 1000 meter pieces. Row for one minute at light pressure between each 1000.
60 minutes with rate changes every 5 minutes: 22-24-26-24-22
Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.
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.