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?

  • 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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