{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/699ecefc0e248fdc4f868785?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"25 Min Rowing Machine Workout | Discovering Racing & My First Gold","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1772015263159-36a638a2-e6d5-44b3-95ca-9bd79055ab4a.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 how I discovered online rowing racing, joined Free Spirits team, and won my first gold medal (except I didn't actually win it).</p><p><br></p><p>THE WORKOUT: 25 Minutes total time. We are aiming for a steady row at 20 strokes per minute. This is a low-intensity, Zone 2 row perfect for building endurance.</p><p>Why this workout? Consistent easy rowing at low intensity builds your aerobic base better than occasional max-effort sessions. Stick with me for the full 25 minutes to build real fitness.</p><p>#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout</p>","author_name":"RowAlong"}