Decades of experience highlighted the importance of consistent recovery strategies when operating under sleep restriction. During the crossing, the physical demands were continuous and sleep was limited to short, rotating periods of approximately three hours. This required careful management of our rest, recovery, and mental composure throughout the journey. The three hours was never three hours as you needed to de-kit and then re-kit in cramped conditions. Whilst the cabins may have been hot and humid - it often wasn’t out on deck and we resorted to full foul weather gear and warm hats! As part of our broader recovery and well-being routine to support relaxation and wind-down during rest periods we used Ainslie+Ainslie Night Powder during the crossing but also in the build-up phase in La Gomera and now in Antigua. Short 3 hour rest windows left little time to transition from high physical output to rest. The ability to relax and settle quickly was important in making effective use of limited sleep opportunities so anything which had a positive impact was great. We found that Ainslie+Ainslie Night Powder made a difference - plus it tasted great! We continue to use it to help us get back into healthy sleep patterns - which is proving harder to do than expected.

START vs FINISH: same ocean, 44 days of experience etched in our faces The start - looks of optimism. Convinced the Atlantic is basically a long paddle with snacks. Day 44. Same humans. Different species. Beards upgraded to “wildlife habitat”. Faces sculpted entirely by salt, sleep deprivation, and questionable life choices. 44 days 6 hours 46 minutes. 3,000 miles. Countless oar strokes delivered us to the finish line in Antigua.. Three-hour sleep cycles that felt like luxury spa breaks. Proof that adventure changes you… mostly around the eyes.

Arrival Video💥 @per_ardua_21 🇬🇧 Our incredible team of four, Matthew, Andrew, Mark & Mike, representing the UK, have crossed the finish line in Antigua in a time of: 🏁 44 days, 6 hrs and 46 min Congratulations🎉 ➡️ Did you miss the LIVE Broadcast of the arrival? Watch it back our YT channel World’s Toughest Row. 📲 Follow us on Instagram & Facebook for LIVE daily updates from the ocean. 💥 43 Teams 💥 114 Rowers 💥 20 Nations 🏝️ La Gomera ➡️ Antigua - 3,000 miles 🚣🏼‍♂️ #WorldsToughestRow #OceanRowing #ExtremeSports

ARRIVAL!!🥳 @per_ardua_21 🇬🇧 Our incredible team of four, Matthew, Andy, Mark & Mike, representing the UK, have crossed the finish line in Antigua in a time of: 🏁 44 days, 6 hrs and 46 min Matt and Mark crossed the Atlantic 21 years ago and are now double ocean rowers! The team has raised awareness and funds for the charity Centurion Fund 👏 Congratulations🎉 ➡️ Did you miss the LIVE Broadcast of the arrival? Watch it back our YT channel World’s Toughest Row. 📲 Follow us on Instagram & Facebook for LIVE daily updates from the ocean. 💥 43 Teams 💥 114 Rowers 💥 20 Nations 🏝️ La Gomera ➡️ Antigua - 3,000 miles 🚣🏼‍♂️ #WorldsToughestRow #OceanRowing #ExtremeSports

Just days out from completing their journey, Per Ardua presses on. Rough seas? Where? 🌊 تبقى أيام قليلة على إكمال رحلتهم، فريق Per Ardua يواصل التقدم. بحر هائج؟ أين؟ 🌊

Checking the hull to see when we next need to get in and scrub it clean. Four men. One boat. One ocean. We are raising funds for the row and for three main charities: Macmillan Cancer Support (as cancer affects too many people); The Royal British Legion (supporting veterans); and our Regimental charity The Centurion Fund.  If you can spare the cost of a cup of coffee it will all add up - link in bio

It’s happy birthday today to Jacko, one of the original crew. Jacko’s birthday only increases the average age onboard! His strength remains, like on the first crossing, his ability to row regardless of the conditions. Four men. One boat. One ocean. This is what purpose, preparation, and partnership looks like - not in theory, but in practice. We are raising funds for the row and for three main charities: Macmillan Cancer Support (as cancer affects too many people); The Royal British Legion (supporting veterans); and our Regimental charity The Centurion Fund.  If you can spare the cost of a cup of coffee it will all add up - link in bio. #worldstoughestrow #royalairforce #royalairforceregiment #brietling #rafreserves oceanrowing extremesports atlantic2025 rafhonington rafccranwell britishembassymuscat ainslieainslie teamforces centurionfund centurionfund1942 ulyssestrust youincrew iridium rowtheatlantic adventure ocean atlantic rowing oceanrow atlantic2025 endurance military adventure 🌎 🌊

Four men. One boat. One ocean. This is what purpose, preparation, and partnership looks like - not in theory, but in practice. We are raising funds for the row and for three main charities: Macmillan Cancer Support (as cancer affects too many people); The Royal British Legion (supporting veterans); and our Regimental charity The Centurion Fund.  If you can spare the cost of a cup of coffee it will all add up. /f/per-ardua-21-atlantic-row-2025 #worldstoughestrow #royalairforce #royalairforceregiment #brietling #rafreserves oceanrowing extremesports atlantic2025 rafhonington rafccranwell britishembassymuscat ainslieainslie teamforces centurionfund centurionfund1942 ulyssestrust youincrew iridium rowtheatlantic adventure ocean atlantic rowing oceanrow atlantic2025 endurance military adventure 🌎 🌊

We have had issues with the water maker over the past handful of days. The issue being it stopped working and we had to resort to hand pumping - which is incredibly inefficient. This meant that our rest periods were starting to be filled with hand pumping. However this morning, in a lively sea we removed the water maker pump and fitted the spare which with some skill is now jury-rigged into the compartment and the water maker is working! It also means that we are now fully topped up with water 💯… we still have some distance to cover but everything continues to look good. Four men. One boat. One ocean. This is what purpose, preparation, and partnership looks like - not in theory, but in practice. We are raising funds for the row and for three main charities: Macmillan Cancer Support (as cancer affects too many people); The Royal British Legion (supporting veterans); and our Regimental charity The Centurion Fund.  If you can spare the cost of a cup of coffee it will all add up. /f/per-ardua-21-atlantic-row-2025 #worldstoughestrow #royalairforce #royalairforceregiment #brietling #rafreserves oceanrowing extremesports atlantic2025 rafhonington rafccranwell britishembassymuscat ainslieainslie teamforces centurionfund centurionfund1942 ulyssestrust youincrew iridium rowtheatlantic adventure ocean atlantic rowing oceanrow atlantic2025 endurance military adventure 🌎 🌊

Hull cleaning. Four men. One boat. One ocean. This is what purpose, preparation, and partnership looks like - not in theory, but in practice. We are raising funds for the row and for three main charities: Macmillan Cancer Support (as cancer affects too many people); The Royal British Legion (supporting veterans); and our Regimental charity The Centurion Fund.  If you can spare the cost of a cup of coffee it will all add up. /f/per-ardua-21-atlantic-row-2025 #worldstoughestrow #royalairforce #royalairforceregiment #brietling #rafreserves oceanrowing extremesports atlantic2025 rafhonington rafccranwell britishembassymuscat ainslieainslie teamforces centurionfund centurionfund1942 ulyssestrust youincrew iridium rowtheatlantic adventure ocean atlantic rowing oceanrow atlantic2025 endurance military adventure 🌎 🌊

Visitors today who sailed past with foghorns soundings and cheers. They did however decline an ocean rowing experience afternoon - which did surprise us that they preferred their multi million £ yacht to rowing and trying to sleep in a sauna. Four men. One boat. One ocean. This is what purpose, preparation, and partnership looks like - not in theory, but in practice. We are raising funds for the row and for three main charities: Macmillan Cancer Support (as cancer affects too many people); The Royal British Legion (supporting veterans); and our Regimental charity The Centurion Fund.  If you can spare the cost of a cup of coffee it will all add up. /f/per-ardua-21-atlantic-row-2025 #worldstoughestrow #royalairforce #royalairforceregiment #brietling rafreserves oceanrowing extremesports atlantic2025 rafhonington rafccranwell britishembassymuscat ainslieainslie teamforces centurionfund centurionfund1942 ulyssestrust youincrew iridium rowtheatlantic adventure ocean atlantic rowing oceanrow atlantic2025 endurance military adventure 🌎 🌊

Sunrise on another becalmed day on the Atlantic Ocean. Four men. One boat. One ocean. This is what purpose, preparation, and partnership looks like - not in theory, but in practice. We are raising funds for the row and for three main charities: Macmillan Cancer Support (as cancer affects too many people); The Royal British Legion (supporting veterans); and our Regimental charity The Centurion Fund.  If you can spare the cost of a cup of coffee it will all add up. /f/per-ardua-21-atlantic-row-2025 #worldstoughestrow #royalairforce #royalairforceregiment #brietling #rafreserves oceanrowing extremesports atlantic2025 rafhonington rafccranwell britishembassymuscat ainslieainslie teamforces centurionfund centurionfund1942 ulyssestrust youincrew iridium rowtheatlantic adventure ocean atlantic rowing oceanrow atlantic2025 endurance military adventure 🌎 🌊