{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/655c690af3b9770012952d28?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong 10K Plan - W5S5 - 40 minute Indoor Rowing Machine Workout - HARD Alternating Row","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1700554856877-1afaa546ed1f9801df62e4bcdb37efcd.jpeg?height=200","description":"<p>Trick yourself into working hard by alternating 20spm and 24spm every 4 minutes. You think you're getting an easier time at 20spm - but you're not really...</p><p>🚣 40 minutes - alternating 20spm and 24spm every 4 minutes (with no rests) 🚣♀️</p><p><br></p><p>➔Pace Guide = 20spm at 2K+18 then 24spm at 2K+12</p><p>➔Effort = 5-6/10 then 7-8/10 </p><p>➔Speech = Kinda Comfortable but also kinda tough</p><p><br></p><p>❗  This undulating workout is a great way to experience a level of hardship for duration. By dropping the pace, you're making sure you're not going too hard - these 20 spm / 2K+18 sections won't feel like a walk in the park. Just enough to stop you tipping over into a TOP tier workout. ❗</p><p><br></p><p>The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. </p><p>As always, follow me for stroke rate. </p>","author_name":"RowAlong"}