Workouts» Karen Parnell ChiliTri» Rowing »

Rowing #3 Stroke Rate

5min from 25 to 60% FTP
2min @ 60% FTP
2min @ 70% FTP
2min @ 80% FTP
2min @ 50% FTP
2min @ 60% FTP
2min @ 70% FTP
2min @ 80% FTP
2min @ 50% FTP
2min @ 60% FTP
2min @ 70% FTP
2min @ 80% FTP
2min @ 50% FTP
2min @ 60% FTP
2min @ 70% FTP
2min @ 80% FTP
2min @ 50% FTP
2min from 50 to 25% FTP
5min from 25 to 60% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 50% FTP2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP2min @ 50% FTP2min from 50 to 25% FTP
Workout overview

Duration: 39m

Stress points: 28

Zone distribution

Z1: 15m

Z2: 16m

Z3: 8m

Z4: -

Z5: -

Z6: -

38%
41%
21%
0%
0%
0%

Author: Karen Parnell

This workout introduces longer rowing with stroke rate variation. Here are the details:

Do four 5 minute pieces, varying the stroke rate as noted below. Try to row at a pace that is a few seconds faster than your 10 minute pace from Workout 2.
20 spm for the first 2 minutes
22 spm for the next 2 minutes
24 spm for the last minute
Rest: row very easily for 2 minutes before starting the next 5 minute piece.

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Karen Parnell ChiliTri » Rowing

  • Rowing #1 Technique Drills

    20m | 15 SP

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  • Rowing #2 SR & Power

    36m | 26 SP

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  • Rowing #3 Stroke Rate

    39m | 28 SP

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  • Rowing #4 Endurance

    33m | 20 SP

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  • Rowing #5 Pace Intervals

    30m | 25 SP

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  • Rowing #6 TT

    40m | 49 SP

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