{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/65798989f921fb00167deb01?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong 10K Plan - W8S2 - 30 minutes - Time Flies - Fitness Booster RowAlong","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1702463846172-41658f303254c9e6e7671dd176804024.jpeg?height=200","description":"<p>Splitting a 30 minute row into 3 minute chunks really makes time fly in this rowing machine workout. </p><p>🚣Alternate 18spm and 20spm every 3 minutes 🚣‍♀️</p><p><br></p><p>➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)</p><p>➔Effort = 5/10 - maybe 6</p><p>➔Speech = Comfortable</p><p><br></p><p>❗  Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a 10K time trial) this should be kept to pace to give you time to work on your stroke and build your core fitness up. ❗</p>","author_name":"RowAlong"}