Free Rowing Workouts for Zwift – 6 Structured Indoor Rowing Sessions

Free Rowing Workouts for Zwift – 6 Structured Indoor Rowing Sessions

Take your indoor rowing to the next level with six free structured rowing workouts for Zwift, including drills, stroke-rate sessions, endurance, intervals and a rowing time trial.

Indoor rowing can be a great addition to your training, whether you're a triathlete looking for cross-training, a cyclist wanting to add some variety, or simply someone who enjoys rowing indoors.

This free Get Rowing on Zwift workout pack gives you six structured sessions, with a full workout plan and a .ZWO file for each session so you can use them with Zwift.

What's Included in the Free Rowing Workout Pack?

You'll get six different indoor rowing workouts, giving you a range of sessions to use throughout your training.

• 20-Minute Rowing Drills Session – focus on rowing technique and stroke mechanics.
• 36-Minute Stroke Rate & Power Session – work with different stroke rates and power.
• 39-Minute Stroke Rate Session – introduce longer rowing with variations in stroke rate.
• 33-Minute Endurance Session – longer, steady rowing at an aerobic intensity.
• 30-Minute Interval Session – add some higher-intensity work to your rowing.
• 30-Minute Rowing Time Trial – track your rowing performance and see how you improve over time.

The time trial includes a warm-up and cool-down, making the complete session approximately 40 minutes.

Rowing Workouts for Zwift

Each workout comes with a Zwift ZWO workout file, making it easier to add the session to your Zwift training library and follow a structured workout rather than simply rowing at random.

For the best experience, you'll need a Concept2 rowing machine with a PM5 monitor and a Zwift account. The download also includes guidance on getting set up and rowing on Zwift.

Why Use Indoor Rowing for Triathlon Training?

Rowing can provide a useful alternative to your usual swim, bike and run training. It gives you a full-body training option while allowing you to control the duration and intensity of your session.

The workout pack also includes an article looking at the similarities between rowing and swimming, making it particularly relevant for triathletes who want to explore rowing as part of their training.

Whether you're using rowing for cross-training, adding variety to your winter training or simply looking for another way to work on your aerobic fitness, structured rowing sessions can make your indoor training more purposeful.

Read the Blog on the benefits of Rowing for triathletes.

Track Your Progress With a Rowing Time Trial

The pack includes a dedicated rowing time trial so you have a simple way to monitor your progress.

Repeat the session periodically and compare your results to see how your rowing performance develops.

Download Your Free Zwift Rowing Workouts

Ready to give indoor rowing a try?

Download the free Get Rowing on Zwift workout pack and get six structured sessions, six Zwift workout files and a guide to getting started.

Want More Structured Training?

If you enjoy structured workouts and want a complete training programme built around your goals, I've also created training plans for triathlon, swimming, cycling, running, strength and multisport training.

👉 Browse my TrainingPeaks training plans

👉 Browse my Final Surge training plans

Prefer Personalised Coaching?

If you'd like your training to be built around your goals, current fitness, available training time and lifestyle, I also offer one-to-one coaching.