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Join Ads Marketplace to earn through podcast sponsorships.
Manage your ads with dynamic ad insertion capability.
Monetize with Apple Podcasts Subscriptions via Podbean.
Earn rewards and recurring income from Fan Club membership.
Get the answers and support you need.
Resources and guides to launch, grow, and monetize podcast.
Stay updated with the latest podcasting tips and trends.
Check out our newest and recently released features!
Podcast interviews, best practices, and helpful tips.
The step-by-step guide to start your own podcast.
Create the best live podcast and engage your audience.
Tips on making the decision to monetize your podcast.
The best ways to get more eyes and ears on your podcast.
Everything you need to know about podcast advertising.
The ultimate guide to recording a podcast on your phone.
Steps to set up and use group recording in the Podbean app.
January Motivation 11 - 25 Minute Increasing Lunchtime Row
Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.
5 minutes - 20spm / Build up your pace to 2K+18 as your body warms up
5 minutes - 20spm / 2K+18 pace (6/10 effort)
5 minutes - 22spm / 2K+15 pace (7/10 effort)
5 minutes - 24spm / 2K+12 pace (8/10 effort)
5 minutes - 28spm / 2K+8 pace OR FASTER! (9-10/10 effort)
There's no standalone warmup in this row. Just ease your body up to 2K+18 pace (around 6/10 on the effort scale) over the first five minutes. Then continue on with the row. Make sure to increase your pace by 3 seconds into the 22spm and the 24spm - and then for the 28spm, go 2K+8 OR FASTER!
❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗
00:00 Introduction
01:50 Main Session
28:23 Cooldown and stretching while I sign off.
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