{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6838ab409bd0275f2cc2dbe6?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong: Progressive Power  Layer Your Intensity","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1748544309833-8c693df7-246c-4428-931b-a682a5d45e17.jpeg?height=200","description":"<p>In this progressive session, we’ll gradually increase both stroke rate and intensity: 4 minutes at 20 spm, 3 minutes at 24, 2 minutes at 28, and finally 1 minute at 30. Then we repeat. With short rests between rounds, this is about building endurance without burning out. I’m with you every step — and stroke — of the way.</p><p><br></p><p>🌎 Find more at <a href=\"https://rowalong.com\" rel=\"noopener noreferrer\" target=\"_blank\">rowalong.com</a>, watch live rows on Sundays (<a href=\"https://youtube.com/@rowalonglive\" rel=\"noopener noreferrer\" target=\"_blank\">@rowalonglive</a>), and subscribe to <a href=\"https://youtube.com/@rowalong\" rel=\"noopener noreferrer\" target=\"_blank\">my main channel</a>.</p><p> 📕 Get <em>The Rower’s Journal</em> <a href=\"https://amzn.to/3Huh1ka\" rel=\"noopener noreferrer\" target=\"_blank\">here</a>, and check out the <strong>RowAlong app</strong> on iOS or Android.</p><p><br></p><p>🔴 <strong>DISCLAIMER:</strong> Get medical clearance before starting this or any new fitness activity. You row at your own risk.</p><p>☕ <a href=\"https://www.buymeacoffee.com/rowalong\" rel=\"noopener noreferrer\" target=\"_blank\">Coffee</a> | ➡️ <a href=\"https://www.patreon.com/rowalong\" rel=\"noopener noreferrer\" target=\"_blank\">Patreon</a></p><p> Still here? You’re smashing it. 🔵🔵🔵</p>","author_name":"RowAlong"}