{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/68d63dbd2552b72c20d229a1?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"22 minutes of Max-Effort & Recovery Rowing Intervals","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1758870914944-52b56e02-f05b-4b16-b9e1-25840a89337b.jpeg?height=200","description":"<p>Looking for a short, sharp workout that delivers a punch to the sweat glands? This RowAlong Workout mixes explosive effort with low-intensity recovery — brutal but effective!</p><p><br></p><p>👊 Great for anyone who needs that feeling of \"\"I gave it my all.\"\" You'll earn your cooldown today.</p><p><br></p><p>4 min warm-up</p><p>22 min MAX Effort with recovery intervals</p><p>2 min cooldown</p><p><br></p><p>🔥 The Main Set:</p><p>11 rounds of:</p><p>1 min @ 20 SPM</p><p>1 min @ 30 SPM</p><p>I'll guide every stroke so you keep pushing, breathing, and finishing strong.</p><p><br></p><p>* I know you can't punch sweat glands.  Please don't email!!</p>","author_name":"RowAlong | Indoor Rowing Workouts & Training"}