{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/632967e7d6d46b001203709a/634424c3be06070012273a19?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong Adventure - Trapped in a phone","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/632967e7d6d46b001203709a/1665410148408-f4ad3f0a2f12cbc17799d578746a7b4f.jpeg?height=200","description":"<p>Make your rowing machine workouts a bit more fun by joining my on a journey as I get lost inside my phone.&nbsp;</p><p><br></p><p>15 minutes of rowing, starting with 4 minutes of light intensity to warmup. Then the next 9 minutes are spent going faster and slower in pace and stroke rate, before a 2 minute easy intensity to cool down.&nbsp;</p><p><br></p><p>With any luck, 15 minutes of rowing exercise will fly by as we navigate the photos app, swipe screens and escape some Angry Birds.&nbsp;</p><p><br></p><p>Your intensity is up to you - but the 20 strokes a miunute section should get your heart rate up but not feel too hard. The 24spm sections should feel like you're putting in a lot of effort and the sprint sections should be maximum pace.&nbsp;</p><p><br></p><p>If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKU7aRryUNHMzdWuw5ScIpb as I'm adding more every week. And do leave a comment / click like to let me know you enjoyed it.&nbsp;</p>","author_name":"RowAlong"}