Easy 25-minute follow-along rowing workout — any machine, all levels. Plus: the story of how I ended up at the World Championships. Alone.

Row 52 of the 25 by 5 series — 25 minutes of rowing, 5 days a week, on whatever machine you've got. Low intensity, no pressure, just move.

Today's technique focus: the recovery. Why chain height at the catch matters, why most people are stiff on the way forward, and a three-word cue that changes everything — relax, tilt, float.

Then the story picks up. I won gold at the English Champs in 2015 — two weeks later I was on a plane to Boston for the World Indoor Rowing Championships. No team. No coach. Just me. I wander through a frozen Boston Common the night before, sit at a Concept2 breakfast surrounded by strangers, and then I see the venue. Crash B. "Oh my, what have I done?"

Race day tomorrow.

⚠️ Disclaimer: Always consult a doctor before starting any new exercise programme. Exercise at your own risk.

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