{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6555df3a98eb580012400177?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong 10K Plan - W5S3 - 6 x 5 minutes Indoor Rowing Machine Workout - 10Km rate and pace","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1700126459143-c766fd7efc7b42caf5da508b678e495a.jpeg?height=200","description":"<p>Get some 10K speed into your legs with this interval rowing workout. Start around your 10k stroke rate and pace - then go faster through each interval.  Faster is better in this one.</p><p><br></p><p>🚣6 x 5mins with <a href=\"https://www.youtube.com/watch?v=QjdFi87-buo&amp;t=150s\" rel=\"noopener noreferrer\" target=\"_blank\">2:30</a> rests. Starting at 10K rate and Pace - INCREASE!🚣♀️</p><p><br></p><p>➔Pace Guide = 2K+10 and faster</p><p>➔Effort = 8-10/10</p><p>➔Speech = Hard</p><p><br></p><p>❗  I'll stress here - the important thing about this workout is that you need to go hard. You get <a href=\"https://www.youtube.com/watch?v=QjdFi87-buo&amp;t=150s\" rel=\"noopener noreferrer\" target=\"_blank\">2:30</a> rests between each interval, which is really generous and the total time you're rowing for will be less that a 10Km row - so you need to make sure you go hard and row at the right pace. Effort wise, by the end of each interval, you should be closing in on 9/10 - and certainly closer to 10/10 by the end of intervals 5 and 6. ❗</p><p><br></p><p>Because of the variety in people's strengths and weaknesses, it's harder to hit the right pace for everyone with the 2K+10 pace guide - so if you're finding this easy, you're going too slow. If interval one feels a walk in the part, go a couple of seconds faster in interval 2 and keep increasing until this feels the right intensity - which is TOP!!</p><p><br></p><p>And - if you get to the end of this row and it felt more like a MID tier workout than a TOP tier MAX workout and you're rowing the 10K plan - then I want you to come back to this session again for W5S5 and do it faster. You need to make sure you've had a MAX workout this week. </p>","author_name":"RowAlong"}