Workout overview

Duration: 40m

Stress points: 49

Zone distribution

Z1: 5m

Z2: 2m

Z3: 2m

Z4: 30m

Z5: -

Z6: -

13%
6%
5%
75%
0%
0%

Author: Karen Parnell

Benchmark Piece
Once you complete Workout 5, do a benchmark piece of 30 minutes nonstop. Record your total meters and repeat this workout every few weeks to see how you are progressing.
Remember to maintain good form throughout

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

Similar workouts

  • Zwift Fondo Wk2 Wo1: Long Tempo

    50m | 56 SP

  • Long Tempo Intervals

    50m | 56 SP

  • Long Tempo Intervals

    50m | 56 SP

  • Zwift Fondo Wk2 Wo1: Long Tempo

    50m | 56 SP

  • 2. Sub-Threshold XX #1

    48m | 63 SP

  • Day 2 - Sub-threshold XX #1

    48m | 63 SP

  • Day 4 - Sub-threshold XX #2

    48m | 64 SP

  • 2. Sub-Threshold XX #2

    48m | 64 SP

  • SZRGWO 02.1

    50m | 69 SP

  • 6. 40/20's Into Threshold

    56m | 66 SP

  • Day 5 - 40/20's into Threshold

    57m | 67 SP

  • #36 TT Strength Reps Set 3

    1h 4m | 62 SP