{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/677cde429c8e2047f56112f1?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"BUILD POWER + SPEED + FITNESS! Rowing Sprint Challenge 10 x 20 sec / 1:30 Rests","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1736236591812-6cc07d5f-afaa-453a-ba54-ea58014cf8a5.jpeg?height=200","description":"<p>Day 4 - Rest periods down to 90 secs! Can you maintain your power?  (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y)   ⚠️ Must complete Days 1-3 first! Your target numbers are essential.</p><p><br></p><p>Today's Challenge:</p><p>⚡️ 20-second max efforts</p><p>⚡️ 1m30 recovery</p><p>⚡️ Up to 10 rounds</p><p>⚡️ Stop when below target</p><p>Quality over quantity - when power drops, you stop!</p><p><br></p><p>💥 What This Will Do For Your Rowing:</p><p><br></p><p>Develop explosive power</p><p>Increase sprint speed</p><p>Boost rowing efficiency</p><p>Improve recovery capacity</p><p>Enhance overall performance</p><p><br></p><p>Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪</p><p><br></p><p>🔴 DISCLAIMER 🔴 </p><p>Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.</p><p><br></p><p>📚CHAPTERS📚</p><p>00:00 Welcome &amp; Overview</p><p>02:31 Sprint Session Begins</p><p>20:00 Cooldown</p><p><br></p><p>☕ Buy me a coffee:      https://www.buymeacoffee.com/rowalong</p><p>🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1</p><p>➡️ Become a Patreon:  https://www.patreon.com/rowalong</p><p><br></p><p><br></p><p>CHAT WITH ME!</p><p>===============================</p><p>👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/</p><p>       - WEBSITE:  https://www.rowalong.com</p><p><br></p><p>But seriously - just keep watching, that's all I ask!! </p><p><br></p><p>                                                                               🔵🔵🔵</p><p><br></p><p>See you in the next video.</p><p><br></p><p>==================What I use==================</p><p> </p><p>(Affilliate Links): </p><p><br></p><p>**Rowing**</p><p>https://amzn.to/3cIjma7  Concept 2 Rowing Machine</p><p>https://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor </p><p>https://amzn.to/3rcCJfa   Concept 2 Phone Holder</p><p>https://amzn.to/3cufucm Jabra 65t Elite Earbuds</p><p>https://amzn.to/3tgeKxB  Dyson Fan</p><p>https://amzn.to/3tfb9Qr   Macbook Pro for RowPro software</p><p>https://www.rowalong.com/shop T-shirts</p><p><br></p><p>**Recommendations**</p><p>https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter</p><p>https://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensor</p><p>https://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor</p><p>https://amzn.to/36t0rvO   Wahoo Tickr Heart Rate Sensor</p><p>https://amzn.to/3rgFIn3    Garmin HRM Dual Heart Rate Sensor</p><p>https://amzn.to/3cpKevg   Moofit Heart Rate Sensor</p><p>https://amzn.to/36yXObT  Apple Watch</p><p>https://amzn.to/3an2vGW Floor Mat</p><p>https://amzn.to/3akI916    Ski-Erg</p><p>https://amzn.to/3tiWJ1N   Bike-Erg</p><p>https://amzn.to/2Ms8iCZ   Saris Hammer (For road bike on Zwift)</p><p><br></p><p>#rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife</p>","author_name":"RowAlong"}