{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6756a6127205a5bc68a8130a?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"12 Rows of Christmas - 8 Stroke Rate Changes - RowAlong Workout","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1733731854175-73c70428-5ccf-416d-8cda-a1836d0aa47a.jpeg?height=200","description":"<p>Row for 32 minutes, but change stroke rate every four minutes.</p><p>🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️</p><p><br></p><p>Changes are: 18/20/22/20/18/20/22/20</p><p><br></p><p>➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info)  </p><p>➔Effort = 5-6/10</p><p>➔Speech = Comfortable</p><p><br></p><p>❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗</p><p><br></p><p><br></p>","author_name":"RowAlong"}