{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/67272e5ece5bc563cb42ff27?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"30 Days of 30 Minute Rows - Row 5 - MID Intensity","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1730621015834-d9961ebe-e290-43d2-a778-7e64753d0ea2.jpeg?height=200","description":"<p>A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the series</p><p><br></p><p>A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice.  </p><p>🚣MID Tier row on my Intensity Pyramid🚣‍♀️</p><p><br></p><p><br></p><p>➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase</p><p>➔Effort =  5/10 up to 8/10</p><p>➔Speech = Comfortable, but climing up to tough</p><p><br></p><ul><li>Rising up from the slower rates and paces, this workout is a gradual burner. But by the time you get to the 24spm interval, it'll start to get tougher. By the time you hit the 26spm chunk, you should be around 2K+10 pace, and starting to feel it. But then, you drop back to 18spm and 2K+20 again - only to do it all over again.***</li></ul><p><br></p><p><a href=\"https://www.youtube.com/watch?v=NwnrguWgzg8&amp;list=PL8ookhrQKwvL1S6mLrdEQGeEwhMny2Lj4&amp;index=9&amp;t=0s\" rel=\"noopener noreferrer\" target=\"_blank\">00:00</a> Introduction</p><p><a href=\"https://www.youtube.com/watch?v=NwnrguWgzg8&amp;list=PL8ookhrQKwvL1S6mLrdEQGeEwhMny2Lj4&amp;index=9&amp;t=126s\" rel=\"noopener noreferrer\" target=\"_blank\">02:06</a> Warmup</p><p><a href=\"https://www.youtube.com/watch?v=NwnrguWgzg8&amp;list=PL8ookhrQKwvL1S6mLrdEQGeEwhMny2Lj4&amp;index=9&amp;t=437s\" rel=\"noopener noreferrer\" target=\"_blank\">07:17</a> Main RowAlong Workout</p><p><a href=\"https://www.youtube.com/watch?v=NwnrguWgzg8&amp;list=PL8ookhrQKwvL1S6mLrdEQGeEwhMny2Lj4&amp;index=9&amp;t=2300s\" rel=\"noopener noreferrer\" target=\"_blank\">38:20</a> Cooldown and time to stretch while I sign off.</p><p><br></p><p><br></p>","author_name":"RowAlong"}