25 minutes of easy rowing you can do on any machine, any pace — because the sessions that don't feel like much are often the ones that add up the most.

Most mornings I stumble out of bed, make a coffee, and get on the machine. Today was different — the car needed an MOT, the garage is 2.4k away, and running back at 4:48/km first thing felt like a reasonable warm-up. The legs held up better than expected for three days post-Hyrox.

There's technique in here too. I'm uploading a separate short video today about using a piece of tape on the rail as a way to stop over-compression without the brute force approach of a resistance band — look out for that on the main channel later.

The backstory moves to France, 2017. Jean-Sébastien invites me to join a small lightweight team at a French army training centre to attempt the 100km world record — 8 people, 20 seconds on, 2 minutes 20 off, for five hours. I trained for it watching Mission Impossible films in 20-second bursts, flew Glasgow to Amsterdam to a tiny 18-seater to Rennes, and somehow ended up getting into a stranger's car with no plan. We got the record in 5 hours 7 minutes. It might still stand.

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