The Indoor Rower

Tony Larkman
  • 5.0 (4)
  • HEALTH & FITNESS
  • UPDATED SEMIWEEKLY

A podcast dedicated to indoor rowing. Aimed at improving your performance and knowledge of the indoor rower whether you use a Concept2, Waterrower or the latest Hydrow.Training, nutrition, periodisation, health and fitness, strength, speed, technique and tips from Tony, rowing coaches, athletes and former champions competing at the top of their game.Whether you're starting a health and fitness journey, are a seasoned indoor rower, rowing on the water, looking for tips to improve your 2k or simply interested in the new fitness trend to hit the gyms in 2022, The Indoor Rower will provide useful information to get the most out of the sport.

  1. 12/23/2025

    Episode 23: Zone 3 Training, UT1 & Sweet Spot: How to Improve Rowing Performance

    In Episode 23 of The Indoor Rower Podcast, Tony breaks down Zone 3 rowing training in a five-zone heart-rate model — also known as UT1 (Utilisation 1) in rowing, Zone 2 in a three-zone model, and Sweet Spot training in endurance sport. This episode explains why UT1 training is one of the most effective — and most misunderstood — intensities for rowing performance, particularly for indoor rowers, masters rowers, and endurance athletes. Using exercise physiology research alongside over 40 years of rowing experience, Tony explains how training at lactate levels between 2–4 mmol/L improves aerobic power, raises anaerobic threshold, enhances muscle fibre efficiency, and increases the ability to push harder for longer. You’ll also learn how UT1 should be used in moderation, why it must sit between UT2 aerobic base training and VO₂ max high-intensity work, and how misusing this zone can limit long-term progress. What You’ll Learn in This Episode What Zone 3 / UT1 / Sweet Spot training really isHow lactate works and why 2–4 mmol/L improves endurance performanceKey physiological adaptations from UT1 rowing trainingHow UT1 influences muscle fibre recruitment and aerobic developmentHeart-rate drift and controlled exposure to higher intensitiesHow to structure UT1 alongside UT2 and VO₂ max sessionsPractical lessons from four decades of competitive rowing and coachingEpisode Timeline 0:00 – Introduction to Zone 3 and UT1 rowing training2:10 – Understanding different training zone models4:05 – Lactate explained for rowers6:07 – Physiological adaptations from consistent UT1 training7:39 – Muscle fibre adaptations and aerobic development8:44 – Heart-rate drift during UT1 rowing sessions9:38 – Combining UT1 with UT2 and VO₂ max training11:21 – Tony’s experience using UT1 across his rowing career12:05 – Key takeaways and performance summaryRelated Resources 📘 Read the full article on Zone 3 / UT1 rowing training: 👉 https://tonylarkman.com/zone-3-rowing-training-ut1-performance/ 🌐 Website: https://tonylarkman.com 📸 Instagram: https://instagram.com/tonylarkman 🐦 X (Twitter): https://x.com/tonylarkman ✉️ Email: tony@tonylarkman.com

    14 min

  2. 09/01/2025

    Episode 22: Performance vs. Health in Rowing

    In episode 22 of the Indoor Rower, Tony explores a theme that goes right to the hearts of why most of us row in the first place; health and longevity. Tony covers why Zone 2/UT2 training is the foundation for long term aerobic fitness, the science behind mitochondrial adaptation, fat metabolism and heart health. Why too much high intensity training can actual be harmful and even increase the risk of atrial fibrillation. He also explores the role of strength training and Zone5/VO2max/TR intervals in a balanced plan, the importance of recovery, stretching, mobility, yoga and walking.  And finally nutrition. What to eat after different types of training and why food is part of training, not separate from it. 🕣 Key Points  0:00 - Introduction  1:24 - Tony starts by talking about why training for performance and training for health are not always the same thing. 2:15 - Tony continues discussing Zone 2 training. 4:03 - Tony then looks at the dangers around to much high intensity training. 5:52 - Tony follows on with the role of strength training. 6:58 - Tony returns to discussing high intensity training and why it can be beneficial when utilised correctly. 8:08 - Tony looks at the role of recovery. 9:32 - Tony moves on to talking about the role of nutrition. 10:38 - Tony revisits high intensity training and its drawbacks. 11:20 - Tony concludes by rounding up everything that was discussed in the episode. 🔗  Links & Socials: Website 🌍: https://tonylarkman.com Instagram: https://instagram.com/tonylarkman X: https://x.com/tonylarkman email 📧: tony@tonylarkman.com

    13 min

  3. 06/25/2025

    Episode 21: The Legend of Indoor Rowing - Graham Benton (A.K.A. The Erg Daddy / Big G)

    Episode 21 – The Legend of Indoor Rowing: Graham Benton (A.K.A. The Erg Daddy / Big G) In this episode of The Indoor Rower, Tony sits down with none other than Graham Benton — a true legend in the world of indoor rowing. Known as “The Erg Daddy” or simply “Big G,” Graham has built a phenomenal legacy in the sport. Graham began his rowing journey in 2002 and has since amassed an incredible list of accolades, including 17 British Rowing Indoor Championship titles and 6 World Rowing Indoor titles. Beyond the erg, Graham has also competed on the water, proudly representing England and reaching the finals at several Henley Royal Regattas. In this in-depth conversation, Tony and Graham cover a wide range of topics: How Graham first got into rowingHis training under the guidance of Eddie FletcherHis experiences in both indoor and water rowingHow his training has evolved with ageHis personal achievementsHealth challenges he’s facedAnd whether he plans to race againWhat stands out most is Graham’s dedication, strategic mindset, and intelligence — all of which have played a key role in his success. He brings a grounded perspective on balancing elite training with work and personal life. Humble yet formidable, Graham speaks with the wisdom and experience of someone who has truly mastered his craft. So sit back and enjoy this inspiring conversation with one of the greats in our sport. ⏱️ Key Points & Timestamps 0:00 – Introduction 1:50 – Graham talks about his current health challenges 5:49 – Tony & Graham discuss their experience with trainer Eddie Fletcher 9:06 – Graham recounts how he got into rowing 13:26 – Graham & Tony look at Graham’s rowing record 15:37 – Joining the British World Class Start Program 17:06 – Graham details his experience in water rowing 22:35 – How his training has changed with age 25:11 – What goes through his head during a 2K race 29:48 – His 2K race start sequence 32:52 – Training breakdown 39:44 – Pre-race training sessions 42:48 – Where does his power come from? 46:48 – Graham’s proudest indoor rowing achievements 52:52 – Favourite vs. most hated erg sessions 56:58 – Will he race again? 1:01:00 – Episode wrap-up 🔗 Links & Socials Graham Benton on Instagram: @grahambentonGraham on X (Twitter): @theergdaddyTony Larkman Website: tonylarkman.comTony on Instagram: @tonylarkmanTony on X (Twitter): @tonylarkman📧 Contact: tony@tonylarkman.com

    1h 2m

  4. 05/30/2025

    Episode 20: Interview with Josh Knight, British Rowing Indoor Open Champion

    In the 20th episode of The Indoor Rower, Tony talks to Josh Knight, the 2024 crowned British Rowing Indoor Open Heavyweight Champion. Clocking in an eye watering 5:47.6 over 2000 metres. Josh’s journey into rowing wasn’t conventional. A former hockey player at the University of Liverpool, he only picked up an oar less than two years ago. Now at age 23 he is a rising star in the GB Performance Development Academy. He's recently won gold at the Olympic Pathway Regatta and turning heads at GB trials. In this episode he talks about his rapid transformation, what it took to go from hockey to rowing  and where he sees himself heading as Paris 2024 fades and LA 2028 draws closer.  Key Points: 0:00 - Introduction 1:32 - Josh talks about his upbringing and background. 3:50 - Josh discloses what got him into sport. 5:43 - Josh shares how he got into the Performance Development Academy.  9:29 - Josh details his typical training week. 11:17 - Josh explains how he approaches recovery. 15:01 - Josh shares what his favourite and least preferred types of training sessions. 16:59 - Josh talks about his British Rowing Indoor Championship race. 18:59 - Josh discusses his Great Britain trials and how his performances went. 21:33 - Josh details the summer regattas he is entering this year. 24:41 - Josh discloses his future plans. 26:44 - Josh shares his new goals for the future. 31:45 - Josh gives his message for people starting a new sport at any age. 33:14 - Josh talks about what rowing has taught him in the last 18 months. 36:42 - Josh discusses how important weight training is for him. 38:39 - Josh shares where the listeners can follow his journey.  40:17 - Tony rounds up the episode. Links: https://instagram.com/joshjknight123 https://tonylarkman.com/ https://instagram.com/tonylarkman https://x.com/tonylarkman tony@tonylarkman.com

    41 min

  5. 04/30/2025

    Episode 19: Interview with Richard Tomlinson, World Rowing Indoor Champion Hwt 55-59

    In episode 19 of The Indoor Rower, Tony talks to Richard Tomlinson, a New Zealander residing in Australia who has taken the indoor rowing world by storm.  At 59, Richard clinched the 55-59 World Rowing Indoor Gold Medal completing 2000m in an astonishing 6 minutes and 16 seconds plus winning the Australian Indoors earlier in the season and setting a new Aussie 55-59 record in 6:15. Standing at 6 feet 4 inches and weighing in at 100 kilograms, Richard is the epitome of athletic prowess, boasting a physique that rivals athletes half his age. His dedication to fitness and health serves as an inspiration to young and older generations alike. During the talk, Tony asks Richard about his upbringing, his path to indoor rowing, his training regime, his approach to recovery and his goals for 2025/2026 including aiming to break the 60-64 World Record! Richard finally gives his advice to anyone over 50 looking to get back in to shape or start a new sport. Key Points: 0:00 - Introduction  1:44 - Richard talks about his upbringing, starting with athletics and how he got into indoor rowing.  8:55 - Richard details how he got into competitive indoor rowing.  15:43 - Richard discusses his training regime for competitive indoor rowing.  23:19 - Richard continues to detail his training, specifically base training.  28:27 - Richard talks about his approach to recovery and how consistency keeps him healthy.  41:20 - Richard shares his goals in indoor rowing for 2025 and beyond.  44:17 - Richard discloses how his family see his indoor rowing achievements.  47:53 - Richard gives his advice for anyone over fifty looking to get back into shape or starting a new sport.  52:37 - Richard discusses what piece of advice he would give to his younger self.  58:02 - Richard shares where you can keep up to date with his ongoing journey online.  59:43 - Tony rounds up the episode.  Links: https://facebook.com/richard.tomlinson.180 https://facebook.com/tonylarkmantrainer https://tonylarkman.com/  https://instagram.com/tonylarkman  https://x.com/tonylarkman tony@tonylarkman.com www.tonylarkman.com

    1h 1m

  6. 04/06/2025

    Episode 18: 24/25 Season Summary

    In episode 18 of The Indoor Rower, Tony reflects on the indoor rowing season which, has come to its natural close, as far as major competitions are concerned. He details his experience of competing in the British and World Rowing Indoor Championships, as well as highlight standout winners in different categories and detailing the other indoor events that happened throughout the season.  Tony also discusses his approach to training after the season ends and how keeping consistent is key to ongoing success.  Key Points 0:00 - Introduction  1:26 - Tony delves into the results of the indoor rowing season, starting with the Australian Indoor Rowing Championships.  3:08 - Tony then talks about The British Indoor Rowing Championships (BRIC) which he competed in.  4:27 - Tony mentions the Irish Indoors, Head of the Hooch Virtual Regatta, The French Indoors, The USA Indoors and the C.R.A.S.H.-B’s.  5:14 - Tony discusses his experience competing in The World Championships.  6:44 - Tony mentions the Swiss Indoors, the World Rowing Virtual Indoor Sprints, the Hamburg Ergo Marathon, The Nordic Indoor Championships.  7:34 - Tony gives his thoughts on the past year's indoor rowing season.  8:05 - Tony gives his opinion on how the indoor rower should approach training after the season ends.  12:34 - Tony signs off detailing what is upcoming with next podcast.  Links https://tonylarkman.com/  https://instagram.com/tonylarkman  https://x.com/tonylarkman  tony@tonylarkman.com

    13 min

  7. 09/12/2024

    Episode 17: Interview with Sam Blythe, former professional rugby player with Exeter Chiefs and Founder & Performance Coach of FM Indoor Rowing

    In episode 17 of The Indoor Rower, Tony talks to Sam Blythe, founder and coach of FM Rowing, a former British indoor rowing champion, a World indoor rowing silver and bronze medalist and an European silver medalist. Sam holds the 30-39 10km British Record completing the distance in a blistering 32 minutes and 57 seconds, that’s a sub 1:39 average split and rowed a sub 6 2k in his 40th year! Within this episode Sam talks about his upbringing in London and love for football, playing professional rugby, his transition into indoor rowing, his coaching style and FM Rowing. He also delves into rowing training and technique for a sub 6 footer, weight lifting, returning to rowing after injury and his future indoor rowing goals. Key Points 0:00 - Introduction 1:05 - Sam speaks about his upbringing and how he got into sport. 9:06 - Sam details how he got into playing rugby professionally. 15:28 - Sam talks about his kids. 16:52 - Sam shares how he transitioned from professional rugby into indoor rowing. 22:50 - Sam discusses some of his indoor rowing records and medals. 24:56 - Sam talks about his training and coaching style. 38:21 - Sam goes into detail about his rowing technique. 42:22 - Sam explains how he integrates weightlifting into his training. 48:01 - Sam details his thoughts on the upcoming World Rowing Indoor Championships in February which will be held virtually.  55:38 - Sam shares his short and long term goals.   Links https://fmrowing.com https://x.com/FMPTExeter https://instagram.com/samblythe sam@fitnessmatters.me.uk https://tonylarkman.com/  https://instagram.com/tonylarkman https://x.com/tonylarkman tony@tonylarkman.com

    1 hr

  8. 06/20/2024

    Episode 16: Interview with Jim Berriman, World Rowing Indoor Champion 40-44 hwt with a 5:58 2k

    In episode 16 of The Indoor Rower, Tony talks to Jim Berriman, the 40-44 current World Indoor Rowing Champion.  Jim pulled a blistering 5:58 2, winning the gold medal by 8 seconds after only taking up indoor rowing a couple of years ago. Jim talks about his background and how he came to rowing, his training routing and preparation for competition, nutrition, how he achieved his sub 6 2k, his competition day routine, his future goals and what he learned along the way. Sit back and be enthused by Jim's remarkable achievements in a relatively short period of time. Key Points:  0:00 - Introduction  1:20 - Jim talks about his background and how he got into rowing.  4:06 - Jim recounts his time with martial arts, powerlifting and boxing.  7:51 - Jim details how he achieved a 300kg deadlift.  10:19 - Jim shares how he transitioned into indoor rowing.  16:48 - Jim dives into his training routine and preparation for competing at the World Rowing Indoor Championships.  29:32 - Jim talks about his nutrition.  33:23 - Jim discusses his split times during the dreaded interval workout, The Rugby Test session (the last 750!) 35:42 - Jim recounts when he realised he had achieved sub 6.  37.:27 - Jim details his competition pre race routine.  39:49 - Jim discusses his mindset and strategy midway through a race.  42:10 - Jim talks about his training and how he doesn’t really do any heart rate control work.  46:48 - Jim shares his future goals in rowing and other adventures.  52:24 - Jim reflects his route to pulling a sub 6 and what he’s learned along the way.  Links https://tonylarkman.com/  https://www.instagram.com/tonylarkman  https://twitter.com/tonylarkman  tony@tonylarkman.com

    58 min
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5
out of 5
4 Ratings

About

A podcast dedicated to indoor rowing. Aimed at improving your performance and knowledge of the indoor rower whether you use a Concept2, Waterrower or the latest Hydrow.Training, nutrition, periodisation, health and fitness, strength, speed, technique and tips from Tony, rowing coaches, athletes and former champions competing at the top of their game.Whether you're starting a health and fitness journey, are a seasoned indoor rower, rowing on the water, looking for tips to improve your 2k or simply interested in the new fitness trend to hit the gyms in 2022, The Indoor Rower will provide useful information to get the most out of the sport.

Information

  • Creator
    Tony Larkman
  • Years Active
    2022 - 2025
  • Episodes
    23
  • Rating
    Clean
  • Copyright
    © 2025 The Indoor Rower
  • Show Website
    The Indoor Rower

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