{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/64942a1c87f4e3001125eea9?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Zero to Hero 18 - 30mins 18spm Indoor Rowing Workout","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/show-cover.jpg?height=200","description":"<p>🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️</p><p><br></p><p>30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)</p><p><br></p><p>➔Pace Guide = 2K+20 (See below for 2K pacing info)</p><p>➔Effort = 5-10/10</p><p>➔Speech = Comfortable</p><p><br></p><p>❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗</p>","author_name":"RowAlong | Indoor Rowing Workouts & Training"}