{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6950f78dcb029db7579393df?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"12 Rows of Christmas 2025 - 5 Sprinty Minutes","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1766913912535-ea9bb3a2-4f7d-49c2-92b2-4858e8b28c41.jpeg?height=200","description":"<p>Workout #5 in the Time to Sleigh series: Five Sprinty Minutes. Five 1-minute maximum effort sprints with 2 minutes complete rest between each one.   Five minutes of pure speed!</p><p><br></p><p>This session includes a 5-minute warmup, but if you need more time to prepare, take it — these are HIGH intensity efforts. </p><p><br></p><p>🔔 WHAT YOU'LL DO: </p><p>✅ 5 minutes warmup (easy rowing, building intensity) </p><p>✅ 1 minute MAX SPRINT </p><p>✅ 2 minutes rest (complete recovery) </p><p>✅ 1 minute MAX SPRINT </p><p>✅ 2 minutes rest </p><p>✅ 1 minute MAX SPRINT </p><p>✅ 2 minutes rest </p><p>✅ 1 minute MAX SPRINT </p><p>✅ 2 minutes rest </p><p>✅ 1 minute MAX SPRINT </p><p>✅ 2 minute Cooldown</p><p>✅ Stretching (Optional) </p><p><br></p><p>The generous 2-minute rest periods ensure you can maintain quality across all five sprints. Each 1-minute effort should be ALL OUT — maximum power, maximum intensity, everything you've got. </p><p><br></p><p>Track your metres per sprint and AIM for consistency, even if you can't manage it. This builds explosive anaerobic power and VO2 max capacity. </p><p><br></p><p>This is Workout 5 of 12.  Five minutes of pure speed! #RowingWorkout #ChristmasRowing #TimeToSleigh #SprintTraining #HIITRowing #RowAlong #Concept2 #IndoorRowing</p>","author_name":"RowAlong"}