25 minutes of low intensity rowing you can do on any machine, any pace. This is Tuesday's row. If you want to watch the video, find it here and bookmark it: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

There's a reason these easy sessions matter more than you think — and it has nothing to do with how fast you go. Whether you're chasing a sub-7 two-K or just trying to keep up with your kids, showing up consistently at low intensity is where the real fitness gets built. That's what this series is about.

Today's technique focuses on the recovery — why it's not a sequence of separate steps but one fluid motion, and the common habit of dropping the handle on the way forward that quietly wrecks everything that follows.

The backstory reaches Boston 2017. After a British record and a weekend as world champion, I arrive at the World Championships with a squad of teammates for the first time — and promptly have the worst race of my competitive life. What happened in the conversation afterwards is the moment things started to unravel.

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