Workout overview

Duration: 20m

Stress points: 15

Zone distribution

Z1: 2m

Z2: 16m

Z3: 2m

Z4: -

Z5: -

Z6: -

9%
81%
10%
0%
0%
0%

Author: Karen Parnell

This session is your first session so we will focus on technique. This is great if you are new to rowing or haven't rowed for a while. The base stroke rate is 18.
SPM = Strokes per minute
This session will have rowing drills every 2 minutes so great to nail your technique.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

  • Rowing #1 Technique Drills

    20m | 15 SP

  • Rowing #2 SR & Power

    36m | 26 SP

  • Rowing #3 Stroke Rate

    39m | 28 SP

  • Rowing #4 Endurance

    33m | 20 SP

  • Rowing #5 Pace Intervals

    30m | 25 SP

  • Rowing #6 TT

    40m | 49 SP

Similar workouts

  • Fun is Going Full Gas

    45m | 53 SP

  • Fun is Going Full Gas | 7/14-7/20

    45m | 53 SP

  • 20-min Pre-Race + 3x Race Start

    1h | 81 SP

  • WKG - W2W3

    1h | 71 SP

  • Debbie's Killer 7's

    1h | 79 SP

  • 1. Over Under's 12 + 10

    40m | 48 SP

  • Day 2

    1h 26m | 81 SP

  • Chamois Abuse

    1h 25m | 118 SP

  • Aktivitus Power & Endurance 10

    1h 3m | 93 SP

  • Karl Alexander - The 13:50

    1h | 86 SP

  • GC Coaching Warm-up

    15m | 12 SP

  • Session 24: Threshold Pulling

    1h 23m | 90 SP