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 9, 2012
Short
6 x 2 min / 1 min easy
Row six 2 minute pieces. Row for one minute at light pressure between each piece.
show today's short | show alternate short
Medium
5 x 6 min / 1 min easy
Row five 6 minute pieces. Row for one minute at light pressure between each piece.
show today's medium | show alternate medium
Long
5 x 2000m rate increase 22-28 / 2 min easy
Row five 2000 meter pieces. In each piece, row the first 1000m @ 22 spm. Then 500m @ 24 spm, 250m @ 26 and 250m @ 28. Row for two minutes at light pressure during the rest period.
