25 minutes. Low intensity. 20 strokes a minute. And a confession that using a strimmer as a teenager used to be my idea of a nightmare.

There's a point to that story — it ends up being about how we learn to love things that are genuinely good for us. Broccoli gets a mention. So does Guinness. And then it connects back to why the easy row, the one that doesn't feel like it's doing anything, is quietly the most important session in your week.

I also continue the mitochondria today — following on from yesterday's battalion analogy, there's a follow-up question about combining low and high intensity training in the same session. The answer is longer than you might think, and there are caveats, and the caveats have caveats. It all makes sense by the end.

Technique walkthrough covers the finish position, drive sequence, compression, and the catch. Then we row. Then we stretch. Then we do the maths on development points.

Chapters:

0:00 Intro — Forgotten Fortress on the Exer App

1:27 Easy Start — 20spm, Low Intensity

3:00 Learning to Love the Slow Stuff (Broccoli & Strimmer)

12:28 The Mitochondria Effect — Growing Your Battalion

14:18 Technique Walkthrough

22:27 How Long for Zone 2?

26:33 Stretching — & The Combining Workouts Q&A

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