{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6566f4dc77cca900122bea60?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong 10K Plan - W7S1 - 12 x 3 minutes Indoor Rowing Machine Workout - Top Effort","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1701245864156-cad709ad01c7d84485c9ddff7b6524c1.jpeg?height=200","description":"<p>Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row.</p><p>🚣12 x 3 mins with 90 second rests at 26-28spm 🚣‍♀️</p><p><br></p><p>➔Pace Guide = Start at 2K+7 - improve if possible but also see below  (2K pace info is )</p><p>➔Effort = Starts 8/10  ends 10/10</p><p>➔Speech = Tough - then just worry about breathing! </p><p><br></p><p>❗  If you did the 10 x 3 minutes workout 3 weeks ago, then start at your AVERAGE PACE across that row - even if it's different to 2K+7. </p><p><br></p><p>2K+7 may be spicy enough for more people. I could barely hang on at that pace. But if you plan to improve through this workout, be sensible about it. I don't want you to go to 2K+1 in the second interval, blow up, and have to limp through the next 10 intervals at 2K+20!! ❗</p>","author_name":"RowAlong"}