Workout of the Day

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.

short medium long
Short Medium Long
Max 30 min. 45 min. 60+ min.

Your workouts for December 15, 2017



5 x 12 min / 3 min easy

Row five 12 minute pieces. Row for three minutes at light pressure between each piece.

Show alternate long | Show today's long



10,000m with rate changes every 2000m: 24-22-24-26-24

Row a 10,000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 24 spm, 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, and 2000 meters @ 24 spm.

Show alternate medium | Show today's medium



4 x 1000m / 2 min easy

Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Show alternate short | Show today's short


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:
PM5 | PM4 | PM3 | PM2 | PM1.

Try the new Concept2 BikeErg Exercise Bike