{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/655c68e98140f500128d8c57?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong 10K Plan - W5S4 - 30 minute Indoor Rowing machine Workout - Fitness Builder","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1700554833294-712aa0c978f6bad66763173e4a0a1951.jpeg?height=200","description":"<p>low it down and work  on your fitness and technique in this 30 minute 18 strokes per minute row. </p><p>🚣 30 minutes - 18 strokes per minute 🚣♀️</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>❗  The low rate slow pace rows are here to give you a break from the full on efforts that can be both mentally and physically exhausting. Take this time to work on your technique and don't go faster than the pace guide - as that can undo the benefits of this kind of row. Let your energy system build by keeping it at a slower pace. ❗</p><p><br></p><p>This row was originally recorded as a Live Stream row with lots of people taking part live on YouTube and on Ergrace. It's been re-edited to make it fit better into the RowAlong library. Looking out for future Live rows: </p>","author_name":"RowAlong"}