{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/649575f5f937660011f660c5?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Zero to Hero 32 - 4 x 8 minute Rowing Machine Workout with 4 intensity choices","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/show-cover.jpg?height=200","description":"<p>Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak! </p><p>🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️</p><p><br></p><p>➔Beginners: Row at a pace that you know you'll complete the session</p><p>➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info)</p><p>➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info)</p><p>➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info)</p><p><br></p><p>❗  The 1 minute rests are enough to have a drink, and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be ❗</p>","author_name":"RowAlong"}