The Indoor Rower

In Episode 24 of The Indoor Rower , Tony is joined once again by Sam Blythe, a former professional rugby player turned elite indoor rowing competitor. Since his last appearance on the podcast, Sam’s training and life have taken a significant turn. Years of high-level physical activity led to ongoing back issues, and Sam was later diagnosed with cervical compression — a condition involving pressure...

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...

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...

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...

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 Deve...

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 f...

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...

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...

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 compe...

In episode 15 of The Indoor Rower, Tony talks to Dr. Simon Handley, a GP Partner in Gloucester. Simon is a former international world medallist swimmer and a very powerful indoor rower. He’s pulled sub 1:30 splits for a mile, has a 2k personal best (PB) of 6:03, rowed a sub 1:16 for 500 metres at age 47 and has been producing some great results as he enters the over 50's category. Tony and Si...

In episode 14 of The Indoor Rower, Tony talks about weight training periodisation, specifically for the first few months of the new season. This is designed for rowers who will be competing in the winter months of 2024/25.  Tony specifically looks at the preparation for building a platform of strength, the different types of weight training periodisation, what undulating periodisation is, hypertro...

In episode 13 of The Indoor Rower, Tony talks to Elizabeth Gilmore who has taken the indoor rowing world by storm, with a meteoric rise to the top. She’s not only claimed gold medals at the World Indoor Rowing Championships, but has shattered records in the 30 to 39 age group.  Elizabeth talks about her background, how she got into indoor rowing, details some of her winning times and PB’s, discuss...

In episode 12 of The Indoor Rower, Tony dives deep into the world of indoor rowing, addressing a plethora of questions from curious listeners. Whether you're a seasoned rower or just starting out, this episode is packed with valuable insights. Included are training tips, food for rowing, weight training, periodisation for success, the height factor, common mistakes and how to avoid them, and...

In episode 11 of The Indoor Rower, Tony talks to Luke Wollenschlaeger, the current indoor rowing 50-59 2000m world record holder with a time of 6:01.00, shaving 0.7 seconds off the previous world record. Tony talks to Luke about his time in swimming, water polo, rugby and the move into crossfit, which ultimately led him to the world of indoor rowing. Luke discusses his training routines, strength...

In episode 10 of The Indoor Rower, Tony talks to Albert Maher, one of Irelands top scullers from the nineties and noughties. He now competes in the masters 50+ age category, has recently broke the Irish 5K record in a time of 16 minutes and 41 seconds. He also recently organised and was part of the small team heavyweight 24 hours world record indoor row, which smashed the previous 50+ record by ov...

In episode 9 of The Indoor Rower, Tony talks about the importance of strength training, not only for rowers but for most people who tend to have sedentary lifestyles . Tony talks about why we should strength train, going into detail of his current strength exercise program. This specifically includes details on his deadlift, squat, bench press, row and should press routines. Key Points 0:00 - Intr...

In episode 8 of The Indoor Rower, Tony discusses strategies for 2000 metre (2K) races. This episode is specifically related to the upcoming World Indoor Rowing Championships in Canada, followed by the C.R.A.S.H - B’s in early March. Tony discusses numerous strategies available, why certain strategies aren’t the best for 2K races, his strategy for a 2K race and developing a race strategy with your...

In episode 7 of The Indoor Rower, Tony talks to consultant sport and exercise physiologist Eddie Fletcher. Eddie is coach to several World, British and European Indoor rowing champions and record holders (think Graham Benton and James Cracknell). He was the physiologist and indoor rowing advisor to the successful Oxford Women's Boat Race Squad 2013- 2016. Outside of rowing, he is a Wattbike S...

In episode 6 of The Indoor Rower, Tony talks to fellow indoor competitor and fierce rival from 20 years ago, Nik Fleming - aka Big Bird.   Nik is a former 4 x British Rowing Indoor Champion and a 3 x World Rowing Indoor Champion. He is still the World Record Holder for small team relay over 100km which was set in 2004, with MAD Indoor Rowing Club. He has also broken the 4-man relay marathon record...

In episode five of The Indoor Rower, Tony talks about identifying your weaknesses and utilising rowing protocols from Canadian Rowing coach Ed McNeely and the Danish Rowing coach Dr Kurt Jensen. These two coaches have used these protocols for their teams consistent success. Tony breaks down these protocols and explains how they can identify areas of your rowing to work on to achieve better final o...

In episode four of The Indoor Rower, Tony talks about the final phase of a periodisation cycle, the competition phase. Tony breaks this down into two main sections, detailing exercise routines leading up to the race itself. He also talks about the taper and its importance to allow you to perform you best of race day. Key Points 0:00 - Introduction 0:23 - Recap of the phases of a periodisation cycl...

In episode three of The Indoor Rower, Tony talks about the fourth phase of a periodisation training annual plan, or what is sometimes referred to as the pre-competition phase. Tony discusses Transportation (TR) workouts, the importance of UT training, weight routines and the importance of iron rich foods to help reduce lactic acid build up. Key Points 0:00 - Introduction 0:38 - Tony recaps on the...

In the second episode of The Indoor Rower, Tony gives a recap on the subject of the first episode, the general preparation phase of training and expands on this area. Tony then discusses the specific preparation phase, the second phase that follows the general preparation phase, going into detail about the macro, meso and micro training cycles. Key Points 0:00 - Introduction 0:32 - Tony recaps and...

In this first episode of The Indoor Rower, Tony briefly talks about his background and details periodisation and the general preparation period. Tony goes into detail about both the strength and endurance training portions of the general preparation phase of training. He goes into detail about key areas he focuses on during strength training, how to find out your maximum heart rate and why we keep...