{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/654a8a7b8d43c80012b5649e?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong 10K Plan - W3S4 -30 minute Indoor Rowing Workout - Fitness Builder","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1699383718442-cc6fe289ab92e19adb1946177f9da008.jpeg?height=200","description":"<p>Recover from a tough training week with this simple 30 minute row at 18 strokes per minute. Work on technique, and just don't stress about performance.</p><p>🚣 30 minutes at 18spm 🚣♀️</p><p><br></p><p>➔Pace Guide = 2K+20-22</p><p>➔Effort = 5-6/10</p><p>➔Speech = Comfortable</p><p><br></p><p>❗ You need to balance intensity with recovery. All the fast, exciting rows are amazing to do - but if you don't take time to recover, you'll start to scrape the energy dry. So use this simple row to just keep moving - build you core fitness, and spend time working on your technique. ❗</p><p><br></p><p>This workout is Week 3 Session 4 of the 10K plan - but you don't have to be doing a plan to get the benefits of this recovery row! </p>","author_name":"RowAlong"}