{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/68d63ecb099369ce42cc49cb?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"28-Minute RowAlong | Stroke Rate Step Changes to Boost Your Fitness & Flow","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1758871231468-47603dba-9b0a-40d4-8dc5-b43db0e6dd72.jpeg?height=200","description":"<p>Simple steps, real results. This Rowing Workout alternates between 1 minute at 20spm and 1 minute at 24spm — giving you the ideal mix of control and challenge.</p><p><br></p><p>👊 If you've struggled with motivation or felt like rowing never “clicked,” this is your breakthrough row:</p><p><br></p><p>4 min warm-up</p><p>22 min main session (11 step-up intervals)</p><p>2 min cooldown</p><p>It’s low-impact, accessible, and surprisingly effective.</p><p><br></p><p>🔥 The Main Set (11 rounds):</p><p>1 min @ 20 SPM – steady</p><p>1 min @ 24 SPM – lift and focus</p><p><br></p><p>I will coach you through every change, helping you row smoother and feel stronger by the end.</p><p><br></p><p>💥 Any rower, any level — this will work for you.</p><p><br></p><p>📌 CHAPTERS</p><p>00:00 Intro</p><p>01:21 Warm-Up</p><p>06:16 Main Workout</p><p>28:33 Cooldown</p><p><br></p><p>🏷️ Hashtags</p><p>#GentleRowing #RowAlongWorkout #StepUpRowing #RowingForBeginners #TimeToShine</p>","author_name":"RowAlong | Indoor Rowing Workouts & Training"}