{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/63838fb078238500116bbe36?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Row 27 of 30 Days of 30 Minute Rowing Workouts -  MID Intensity","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/show-cover.jpg?height=200","description":"<p>Get an amazing endorphin rush as  you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.</p><p>Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm</p><p>https://youtu.be/qdNbYUa893o No Music</p><p>https://youtu.be/Mfd5k3LoWBA With Music</p><p><br></p><p>🚣MIDTier row on my Intensity Pyramid🚣‍♀️</p><p><br></p><p>➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.</p><p>➔Effort = 5-9/10</p><p>➔Speech = Comfortable to start, then harder - then easier, then HARD!</p><p><br></p><p>❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗</p><p><br></p><p>00:00 Introduction</p><p>02:27 Warmup</p><p>07:39 RowAlong Workout</p><p>38:45 Cooldown and time to stretch while I sign off.</p>","author_name":"RowAlong"}