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.

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  • 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

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