{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/63ce4696a0216b001001072e?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"January Motivation 22 - 30 Minute Rowing Workout Paced for All","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/show-cover.jpg?height=200","description":"<p>From beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout</p><p>🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣‍♀️</p><p><br></p><p>➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute.&nbsp;</p><p>➔Bottom tier intensity - 2k+18</p><p>➔Mid tier intensity - 2k+ 15</p><p>➔Max intensity - Go as far as you can</p><p><br></p><p>❗&nbsp;One row, four different ways to row it. You'll probably find that the intensity level of the Beginner&nbsp;and&nbsp;Bottom Tier rows is pretty much the same - but the Mid and Top Tier workouts will need a lot more effort to get through, and will really leave you feeling like you've been working hard. ❗</p><p><br></p><p>00:00 Intro and pace description</p><p>02:31 Warm up</p><p>09:30 Main Session</p><p>39:57 Cool Down</p><p><br></p>","author_name":"RowAlong | Indoor Rowing Workouts & Training"}