Shows
The Indoor RowerEpisode 23: Zone 3 Training, UT1 & Sweet Spot: How to Improve Rowing PerformanceIn 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...
2025-12-2313 minThe Indoor RowerEpisode 22: Performance vs. Health in RowingIn 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...
2025-09-0112 minThe Indoor RowerEpisode 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 com...
2025-06-251h 01The Indoor RowerEpisode 20: Interview with Josh Knight, British Rowing Indoor Open ChampionIn 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...
2025-05-3041 minThe Indoor RowerEpisode 19: Interview with Richard Tomlinson, World Rowing Indoor Champion Hwt 55-59In 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 i...
2025-04-301h 01The Indoor RowerEpisode 18: 24/25 Season SummaryIn 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 res...
2025-04-0613 min
Eat ItChillies with Clive Larkman & Tony Tan's Asian Cooking ClassCam is joined by Clive Larkman to chat about growing chillies in Victoria, then Tony Tan on his new cookbook - before tasting a tart from Casa Nata in Thornbury.
2024-10-2049 minThe Indoor RowerEpisode 17: Interview with Sam Blythe, former professional rugby player with Exeter Chiefs and Founder & Performance Coach of FM Indoor RowingIn 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...
2024-09-121h 00The Indoor RowerEpisode 16: Interview with Jim Berriman, World Rowing Indoor Champion 40-44 hwt with a 5:58 2kIn 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.
2024-06-2057 minThe Indoor RowerEpisode 15: Interview with Dr Simon Handley, former GB swimmer about health and overtrainingIn 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 Simon discuss his history in swimming, his swimming training and the benefits of lifting weights. Simon also gives his diagnosis on how he became a doctor wh...
2024-05-1147 minThe Indoor RowerEpisode 14: Undulating Weight Training: General Preparation PhaseIn 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, hypertrophy, the rep range to increase strength and exercise prescription. Key Points 0:00 - Introduction 1:23 - Tony talks about the general preparation period for indoor rowi...
2024-04-1020 minThe Indoor RowerEpisode 13: Interview with Elizabeth Gilmore - World Versa Champion 30-39In 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, discusses rowing on the water, her training routines, her diet, her future plans within rowing and much more.Key Points0:00 - Introduction...
2023-11-1152 minThe Indoor RowerEpisode 12: Q&AIn 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 zone training.Enjoy as Tony unravels the secrets of indoor rowing, helping you become a more informed and effective rower, whether you row for fitness, competition, or just the pure joy of it. Get ready...
2023-10-0131 minThe Indoor RowerEpisode 11: Interview with Luke Wollenschlaeger - 50-59 2k World Record HolderIn 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 and conditioning training, his work with John McGrath and Bill Chambers, nutrition as well as discussing his current world records and his future plans to attempt to break numerous other world records. ...
2023-07-0552 minThe Indoor RowerEpisode 10: Interview with Albert Maher - Former Irish International Sculler & Indoor Rowing Record HolderIn 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 over 25000 meters. Tony talks to Albert about how he got into rowing, his international rowing career, club rowing, notable wins and competitors, indoor rowing, training, his 10 man 24 hour indoor rowing world record, training...
2023-05-2957 minThe Indoor RowerEpisode 9: Strength for RowingIn 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 Points0:00 - Introduction0:49 - Why strength train3:46 - Where does weight training come into it5:10 - The deadlift for strength7:40 - Tony’s current strength exercise program8:55...
2023-04-2332 minThe Indoor RowerEpisode 8: 2k race strategiesIn 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 yourtraining, allowing you to be better prepared and confident going into a 2K race.Key Points0:00 Introduction0:35 - Tony explains how putt...
2023-02-1719 minThe Indoor RowerEpisode 7: Interview with Eddie Fletcher - Coach, Consultant & Exercise PhysiologistIn 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 Sport Scientist and works across several sports, triathlon, track and road cycling, rugby union and rugby league, football and other sports as well as with University and Sports Science laboratories and sporting associations around the world.
2022-12-141h 04The Indoor RowerEpisode 6: Interview with Nik Fleming - 'The Big Bird'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 racing with only 3 in his team! Nik was part of the 3-way tie at the 2002 Crash-B’s (World Indoors) in Bost...
2022-10-1056 min
Broken Oars PodcastBroken Oars, Episode 47: Tony Larkman - ’Everything is Difficult Before it Becomes Easy.’After the doom and gloom of the Doping in Rowing episode, Broken Oars Podcast returns with a spirit-lifting, life-affirming perfect episode and a spirit-lifting life-affirming guest to accompany the start of a new season - a time of new resolutions, new energy, and new adventures.
Tony Larkman is one of the best coaches currently working - as well as being a fierce competitor to boot. His training plans are legendary for delivering results; and his own history as a rower and coach, frankly, put Lewin and I in the shade.
We ca...
2022-09-301h 08The Indoor RowerEpisode 5: Danish Rowing Testing Protocol - Dr Kurt JensenIn 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 outcomes. Key Points 0:00 - Introduction 0:50 - Identifying your weaknesses. 1:34 - Introduction of the t...
2022-08-3114 minThe Indoor RowerEpisode 4: Periodisation - Competition PhaseIn episode four of The Indoor Rower, Tony talks about the final phase of a periodisationcycle, 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 Points0:00 - Introduction0:23 - Recap of the phases of a periodisation cycle covered in previous episodes.2:35 - An outline of the main areas of the competition phase.5:14 - A detailed look at section one...
2022-07-2216 minThe Indoor RowerEpisode 3: Periodisation - Pre-Competition PhaseIn 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 Points0:00 - Introduction0:38 - Tony recaps on the first, second and third phases of a periodisation training annual plan.2:01 - Tony details the fourth phase of a periodisation training annual plan, the pre- competition phase.
2022-06-1918 minThe Indoor RowerEpisode 2: Periodisation - Specific Preparation PhaseIn the second episode of The Indoor Rower, Tony gives a recap on the subject of the firstepisode, the general preparation phase of training and expands on this area. Tony thendiscusses the specific preparation phase, the second phase that follows the generalpreparation phase, going into detail about the macro, meso and micro training cycles.Key Points0:00 - Introduction0:32 - Tony recaps and expands on episode ones subject, phase one, known as thegeneral preparation phase.6:48 - Tony discusses phase two, the specific preparation phase, going into detail of
2022-05-2225 minThe Indoor RowerEpisode 1: Periodisation - General Preparation PhaseIn this first episode of The Indoor Rower, Tony briefly talks about his background anddetails periodisation and the general preparation period. Tony goes into detail about boththe 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 findout your maximum heart rate and why we keep our heart rate between specific regionsduring endurance training.Key Points0:00 - Introduction0:48 - Tony introduces himself and his background.2:00 - Tony talks about...
2022-04-1716 min