Workout overview

Duration: 33m

Stress points: 20

Zone distribution

Z1: 12m

Z2: 21m

Z3: -

Z4: -

Z5: -

Z6: -

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Author: Karen Parnell

This workout focuses on longer, steady rowing.
Time: 33 mins
Warm up
5 mins gentle row
Main Set
Do two 10-minute pieces with 3 minutes rest in between. Aim for a pace that’s between the paces you rowed in Workouts 2 and 3. Your stroke rate should be between 20 and 24.
Warm down
5 min @ zone 2 going to zone 1 RPE 4-1 (damper setting 1)

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

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