{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6384699c609f80001125c20d?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Row 28 of 30 Days of 30 Minute Rowing Workouts -  MAX Intensity","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/show-cover.jpg?height=200","description":"<p>Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.</p><p>🚣TOP Tier row on my Intensity Pyramid🚣‍♀️</p><p><br></p><p>Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm</p><p>(SPM+ Strokes per minutes)</p><p><br></p><p>➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info</p><p>➔Effort = 5-10/10</p><p>➔Speech = Comfortable to start, then harder - then HARD!</p><p><br></p><p>❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of the series. This starts off ok - but the build through to the end adds intensity, and you come out the other end having had a great workout, and endorphins flowing all over your body.❗</p><p><br></p><p>00:00 Introduction</p><p>02:20 Warmup</p><p>07:31 RowAlong Workout</p><p>38:48 Cooldown and time to stretch while I sign off.</p>","author_name":"RowAlong"}