{"podcast":{"title":"Iron Hero FitCast","slug":"iron-hero-fitcast-7081745","podcast_index_feed_id":7081745,"rss_url":"https://feeds.captivate.fm/iron-hero-fitcast/","website_url":"https://ironherocrossfit.com/","image_url":"https://artwork.captivate.fm/0d19906b-4467-4497-b6db-99d66c72432a/cG8Dw90PxZZFIDe0QF_61Ee9.jpeg","author":"Iron Hero CrossFit","episode_count":87,"summary":"Welcome to the Iron Hero FitCast - your guide to taking real action on your fitness journey. Hosted by the team at Iron Hero CrossFit, we are dedicated to giving you practical, powerful strategies to lose weight, build strength, and elevate your health. You’ll hear real client success stories that prove what’s possible, along with insights from our coaches and personal stories to inspire change. This isn’t just a podcast; it’s a call to action. Stop thinking about change and take action. Let's unlock those steps together!","last_synced_at":"2026-07-08T04:20:46.440261+00:00","page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745"},"episode":{"title":"5 Tips to Get More From Your Training","slug":"5-tips-to-get-more-from-your-training","published_at":"2026-04-14T09:30:00+00:00","page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745/5-tips-to-get-more-from-your-training","show_page_url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745","url":"https://ironherocrossfit.com/","audio_url":"https://episodes.captivate.fm/episode/ac316933-8a32-45da-b33d-22a3c2436b53.mp3","summary":"Episode Description: Beginner or intermediate at strength training? Let's make it a more effective use of your time. You're busy after all! What We're Covering: The teeter totter Removing the frill The 5 things... Compound vs isolated What you should learn to do Progessions for results Days per week Rest & recovery In short...","meta_description":"Episode Description: Beginner or intermediate at strength training? Let's make it a more effective use of your time. You're busy after all! What We're Cov…","key_points":[],"chapters":[],"topics":[],"duration_seconds":405,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/iron-hero-fitcast-7081745/episodes/5-tips-to-get-more-from-your-training/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/iron-hero-fitcast-7081745/5-tips-to-get-more-from-your-training.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}