{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/699d7c63483a121592f930ef?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"25 Min Rowing Machine Workout | The Crash That Changed Me","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1771928659263-dcdaa75a-0e91-406d-a637-e59781a701f9.jpeg?height=200","description":"<p>Row 5K with me in this steady 25 minute rowing machine workout. While we hit a consistent 20spm, I'll share the story of how meeting Mark Beaumont—and a nasty cycling crash—led me to indoor rowing.</p><p><br></p><p>25 Minutes total time. We are aiming for a steady 5000m pace at 20 strokes per minute. This is a low-intensity, Zone 2 row perfect for building endurance.</p><p>Why this workout? Stick with me for the full 5K to build your aerobic base. If you need to bail out early, there is a natural pause point at the 15-minute mark!</p><p><br></p>","author_name":"RowAlong"}