{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6838aaf82780b226c7358814?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong: Pyramid Climb – Push to the Peak","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1748544238953-88c10ace-da05-49b6-92f7-65943ec6ef38.jpeg?height=200","description":"<p>We’re going to climb the pyramid together: 3 minutes at 20 spm, 2 minutes at 24, 1 minute at 30 spm — then take a quick breath and do it again. Three full rounds of power, pace, and precision packed into a 30-minute challenge. I’ll guide you through every peak and valley.</p><p><br></p><p>🌐 <a href=\"https://rowalong.com\" rel=\"noopener noreferrer\" target=\"_blank\">rowalong.com</a> has everything you need, and don’t miss <strong>Sunday Rows</strong> on YouTube (<a href=\"https://youtube.com/@rowalonglive\" rel=\"noopener noreferrer\" target=\"_blank\">@rowalonglive</a>).</p><p> 📖 Pick up <em>The Rower’s Journal</em> <a href=\"https://amzn.to/3Huh1ka\" rel=\"noopener noreferrer\" target=\"_blank\">here</a> and download the <strong>RowAlong app</strong> today.</p><p><br></p><p>🔴 <strong>DISCLAIMER:</strong> Speak with your healthcare provider before beginning any workout. You take part at your own risk.</p><p>☕ <a href=\"https://www.buymeacoffee.com/rowalong\" rel=\"noopener noreferrer\" target=\"_blank\">Buy me a coffee</a> | ➡️ <a href=\"https://www.patreon.com/rowalong\" rel=\"noopener noreferrer\" target=\"_blank\">Join on Patreon</a></p><p> But hey – if you’re rowing, you’re winning. 🔵🔵🔵</p>","author_name":"RowAlong"}