Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down with stretches at the end, as always!

This one's got a bit of everything. Technique coaching on two things that make a bigger difference than they should: making sure the handle actually arrives at your chest at the finish (rather than stopping short), and how your body position at the catch sets up whether the next stroke works or doesn't.

Then there's the chat. Yesterday's 8x500m session that nearly broke me — and the part where my brain tried very hard to talk me out of finishing it. We get into that whole thing: why your brain lies to you during hard efforts, how to recognise it for what it is, and what "brain training" actually means when you're a thousand metres into a 2k and starting to negotiate with yourself.

Plus: a rant about World Rowing and how they treat indoor rowing like an unloved child. And HYROX taking over everything.

0:00 Intro

0:21 Machine Setup: Seat, Feet & Drag Factor

1:45 Into the Row

9:23 Yesterday's 8x500m — What Happened

14:37 When Your Brain Tries to Stop You

16:41 Technique: The Solid Finish & The Catch

22:52 Cool Down Begins

26:52 Hamstring Stretch

28:12 Glute Stretch

30:00 World Rowing Indoor Champs Rant

30:30 Quad Stretch

32:16 Hip Flexor Stretch

32:59 HYROX & Why You Can't Get Tickets

35:02 Forearm Stretch

36:06 Shoulder Stretch

Don't Row Alone. Row Along.

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