{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/677cdeb51f00b28b23908f73?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"GET FIT FAST! 10x20 Seconds Max Effort | 1:20 Rests | Row Along","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1736236688471-495acd70-8b41-4122-a914-9f65e7fa7a17.jpeg?height=200","description":"<p>The Sprint Rowing Fitness Challenge Finale!  Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y)   🚣‍♂️ Are you ready to push your limits with this intense final session?  You’ve come this far. Now, finish strong! 🚀</p><p><br></p><p>⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial for success.</p><p><br></p><p>Rest is now down to just 80 seconds—can you hold your target for all 10 rounds of maximum effort? 💥 This is where champions are made.</p><p><br></p><p>🔥 Today’s Challenge:</p><p>⚡️ 10 x 20-second max rowing sprints</p><p>⚡️ 80-second recovery between rounds</p><p>⚡️ Stop as soon as your power drops below your target!</p><p><br></p><p>Give it everything you've got! 🚀</p><p><br></p><p>⚠️ Note: Be sure to complete Days 1–4 before tackling this finale row. Your target power from earlier sessions is critical.</p><p><br></p><p>🔴 DISCLAIMER:</p><p>Before starting any fitness program, consult your healthcare provider. Participation in this workout is at your own risk. John at RowAlong will not be liable for any injuries or damages resulting from the use of this content.</p><p><br></p><p>📚CHAPTERS📚</p><p>00:00 Welcome &amp; Overview</p><p>01:52 Sprint Session Begins</p><p>17:49 Two Minute 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"}