{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/69a9618f618d0d8bf70ac2a8?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Mar 5: 25 Minute Rowing Machine Workout (going to World Champs Alone) RowAlong","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1772708228538-6ffa35cc-0a78-4014-b30e-17543330698d.jpeg?height=200","description":"<p>Easy 25-minute follow-along rowing workout — any machine, all levels. Plus: the story of how I ended up at the World Championships. Alone.</p><p>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.</p><p>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.</p><p><br></p><p>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?\"</p><p>Race day tomorrow.</p><p><br></p><p>⚠️ Disclaimer: Always consult a doctor before starting any new exercise programme. Exercise at your own risk.</p><p><br></p>","author_name":"RowAlong"}