Workouts» Karen Parnell ChiliTri» Rowing »

Rowing #5 Pace Intervals

5min from 25 to 85% FTP
1min @ 90% FTP
1min @ 50% FTP
1min @ 90% FTP
1min @ 50% FTP
1min @ 90% FTP
1min @ 50% FTP
1min @ 90% FTP
1min @ 50% FTP
1min @ 90% FTP
1min @ 50% FTP
1min @ 90% FTP
1min @ 50% FTP
1min @ 90% FTP
1min @ 50% FTP
1min @ 90% FTP
1min @ 50% FTP
1min @ 90% FTP
1min @ 50% FTP
1min @ 90% FTP
1min @ 50% FTP
5min from 50 to 25% FTP
5min from 25 to 85% FTP1min @ 90% FTP1min @ 50% FTP1min @ 90% FTP1min @ 50% FTP1min @ 90% FTP1min @ 50% FTP1min @ 90% FTP1min @ 50% FTP1min @ 90% FTP1min @ 50% FTP1min @ 90% FTP1min @ 50% FTP1min @ 90% FTP1min @ 50% FTP1min @ 90% FTP1min @ 50% FTP1min @ 90% FTP1min @ 50% FTP1min @ 90% FTP1min @ 50% FTP5min from 50 to 25% FTP
Workout overview

Duration: 30m

Stress points: 25

Zone distribution

Z1: 18m

Z2: 1m

Z3: 1m

Z4: 10m

Z5: -

Z6: -

60%
4%
3%
33%
0%
0%

Author: Karen Parnell

This workout features short intervals for variety. This is the workout to see how fast a pace you can achieve.

Row 1 minute hard, 1 minute easy for a total of 20 minutes. Watch the central display for your pace. Aim for a stroke rate of 20–24. Record your pace after the workout using the recall/memory function on the Performance Monitor.

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

Karen Parnell ChiliTri » Rowing

  • Rowing #1 Technique Drills

    20m | 15 SP

    View >

  • Rowing #2 SR & Power

    36m | 26 SP

    View >

  • Rowing #3 Stroke Rate

    39m | 28 SP

    View >

  • Rowing #4 Endurance

    33m | 20 SP

    View >

  • Rowing #5 Pace Intervals

    30m | 25 SP

    View >

  • Rowing #6 TT

    40m | 49 SP

    View >

Similar workouts

  • Knife-edge

    20m | 29 SP

    View >

  • Knife-edge

    20m | 29 SP

    View >

  • 4. Depleting Workout

    30m | 31 SP

    View >

  • 2. FTP Short Blocks

    37m | 42 SP

    View >

  • At/Overs

    20m | 29 SP

    View >

  • At/Overs

    20m | 29 SP

    View >

  • 5. Pyramids

    34m | 37 SP

    View >

  • SZRGWO 05.2

    53m | 75 SP

    View >

  • Sarah Storey - Individual Pursuit

    40m | 45 SP

    View >

  • Sarah Storey - Individual Pursuit

    40m | 45 SP

    View >

  • 11. What Goes Up Must Come Down

    40m | 53 SP

    View >

  • #44-DPC Z3+FTP Session 2

    1h 30m | 98 SP

    View >