{"id":5903,"date":"2020-11-23T14:21:34","date_gmt":"2020-11-23T20:21:34","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5903"},"modified":"2020-11-23T14:21:34","modified_gmt":"2020-11-23T20:21:34","slug":"rowing-and-biking-workouts","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5903","title":{"rendered":"Rowing and Biking Workouts"},"content":{"rendered":"<p><strong>Short Interval<\/strong><\/p>\n<ul>\n<li>8 rounds: 10 seconds work : 20 seconds rest for max calories<\/li>\n<li>10 rounds: 30 seconds work : 30 seconds rest for max calories or meters<\/li>\n<li>8 rounds: row 250 meters. Rest for however long each round took (after a 52-second row, rest 52 seconds before the next round)<\/li>\n<\/ul>\n<p><strong>Long Interval<\/strong><\/p>\n<ul>\n<li>8 rounds: work 1 minute, rest 1 minute for max calories or meters<\/li>\n<li>Work:rest 1:1 \u2014 Row 1,000m \u2014 1,000m \u2014 500m \u2014 500m \u2014 500m \u2014 250m \u2014 250m \u2014 250m \u2014 250m<\/li>\n<li>3 rounds: Work 50 seconds, rest 10; work 40, rest 20; work 30, rest 30; work 20, rest 40; work 10, rest 50<\/li>\n<\/ul>\n<p><em>On the interval work, keep track of your results, and when you repeat the workout, try to beat your previous effort on each interval\u2014even if only by 1 meter.<br \/>\n<\/em><\/p>\n<p><strong>Time Trial<\/strong><\/p>\n<ul>\n<li>2K or 5K row for time<\/li>\n<li>Row or bike 10 minutes for distance, or 20 min. or 30 min.<\/li>\n<\/ul>\n<div id=\"iLikeThis-5903\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(5903);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Short Interval 8 rounds: 10 seconds work : 20 seconds rest for max calories 10 rounds: 30 seconds work : 30 seconds rest for max calories or meters 8 rounds: row 250 meters. Rest for however long each round took (after a 52-second row, rest 52 seconds before the next round) Long Interval 8 rounds: [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-5903","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5903","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5903"}],"version-history":[{"count":1,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5903\/revisions"}],"predecessor-version":[{"id":5904,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5903\/revisions\/5904"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5903"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5903"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5903"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}