The Indoor Rower
Episodes
Episode 24: Indoor Rowing Comeback After Spinal Surgery | Sam Blythe, BRIC 2025
23 Feb 2026
Contributed by Lukas
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. ...
Episode 23: Zone 3 Training, UT1 & Sweet Spot: How to Improve Rowing Performance
23 Dec 2025
Contributed by Lukas
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 ...
Episode 22: Performance vs. Health in Rowing
01 Sep 2025
Contributed by Lukas
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....
Episode 21: The Legend of Indoor Rowing - Graham Benton (A.K.A. The Erg Daddy / Big G)
25 Jun 2025
Contributed by Lukas
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 ...
Episode 20: Interview with Josh Knight, British Rowing Indoor Open Champion
30 May 2025
Contributed by Lukas
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 e...
Episode 19: Interview with Richard Tomlinson, World Rowing Indoor Champion Hwt 55-59
30 Apr 2025
Contributed by Lukas
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 sto...
Episode 18: 24/25 Season Summary
06 Apr 2025
Contributed by Lukas
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 co...
Episode 17: Interview with Sam Blythe, former professional rugby player with Exeter Chiefs and Founder & Performance Coach of FM Indoor Rowing
12 Sep 2024
Contributed by Lukas
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 r...
Episode 16: Interview with Jim Berriman, World Rowing Indoor Champion 40-44 hwt with a 5:58 2k
20 Jun 2024
Contributed by Lukas
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, winnin...
Episode 15: Interview with Dr Simon Handley, former GB swimmer about health and overtraining
11 May 2024
Contributed by Lukas
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...
Episode 14: Undulating Weight Training: General Preparation Phase
10 Apr 2024
Contributed by Lukas
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 des...
Episode 13: Interview with Elizabeth Gilmore - World Versa Champion 30-39
11 Nov 2023
Contributed by Lukas
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. Sh...
Episode 12: Q&A
01 Oct 2023
Contributed by Lukas
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...
Episode 11: Interview with Luke Wollenschlaeger - 50-59 2k World Record Holder
05 Jul 2023
Contributed by Lukas
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 6:01.0...
Episode 10: Interview with Albert Maher - Former Irish International Sculler & Indoor Rowing Record Holder
29 May 2023
Contributed by Lukas
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 ma...
Episode 9: Strength for Rowing
23 Apr 2023
Contributed by Lukas
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 seden...
Episode 8: 2k race strategies
17 Feb 2023
Contributed by Lukas
In episode 8 of The Indoor Rower, Tony discusses strategies for 2000 metre (2K) races. This episode is specifically related to the upcoming World Indo...
Episode 7: Interview with Eddie Fletcher - Coach, Consultant & Exercise Physiologist
14 Dec 2022
Contributed by Lukas
In episode 7 of The Indoor Rower, Tony talks to consultant sport and exercise physiologist Eddie Fletcher. Eddie is coach to several World, British an...
Episode 6: Interview with Nik Fleming - 'The Big Bird'
10 Oct 2022
Contributed by Lukas
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 for...
Episode 5: Danish Rowing Testing Protocol - Dr Kurt Jensen
31 Aug 2022
Contributed by Lukas
In episode five of The Indoor Rower, Tony talks about identifying your weaknesses and utilising rowing protocols from Canadian Rowing coach Ed McNeely...
Episode 4: Periodisation - Competition Phase
22 Jul 2022
Contributed by Lukas
In episode four of The Indoor Rower, Tony talks about the final phase of a periodisationcycle, the competition phase. Tony breaks this down into two m...
Episode 3: Periodisation - Pre-Competition Phase
19 Jun 2022
Contributed by Lukas
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 t...
Episode 2: Periodisation - Specific Preparation Phase
22 May 2022
Contributed by Lukas
In the second episode of The Indoor Rower, Tony gives a recap on the subject of the firstepisode, the general preparation phase of training and expand...
Episode 1: Periodisation - General Preparation Phase
17 Apr 2022
Contributed by Lukas
In this first episode of The Indoor Rower, Tony briefly talks about his background anddetails periodisation and the general preparation period. Tony g...