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From 10 epsHost
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Episode 24: Indoor Rowing Comeback After Spinal Surgery | Sam Blythe, BRIC 2025
Feb 23, 2026
58m 54s
Episode 23: Zone 3 Training, UT1 & Sweet Spot: How to Improve Rowing Performance
Dec 23, 2025
13m 58s
Episode 22: Performance vs. Health in Rowing
Sep 1, 2025
12m 50s
Episode 21: The Legend of Indoor Rowing - Graham Benton (A.K.A. The Erg Daddy / Big G)
Jun 25, 2025
1h 01m 52s
Episode 20: Interview with Josh Knight, British Rowing Indoor Open Champion
May 30, 2025
41m 25s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 2/23/26 | Episode 24: Indoor Rowing Comeback After Spinal Surgery | Sam Blythe, BRIC 2025✨ | indoor rowingspinal surgery+4 | Sam Blythe | BRIC 2025 | — | indoor rowingspinal surgery+4 | — | 58m 54s | |
| 12/23/25 | Episode 23: Zone 3 Training, UT1 & Sweet Spot: How to Improve Rowing Performance✨ | rowing performanceheart-rate model+3 | — | The Indoor Rower Podcast | — | Zone 3 trainingUT1+5 | — | 13m 58s | |
| 9/1/25 | Episode 22: Performance vs. Health in Rowing✨ | healthlongevity+5 | — | — | — | rowingZone 2 training+5 | — | 12m 50s | |
| 6/25/25 | Episode 21: The Legend of Indoor Rowing - Graham Benton (A.K.A. The Erg Daddy / Big G)✨ | indoor rowingathletic achievements+3 | Graham Benton | — | — | indoor rowingGraham Benton+3 | — | 1h 01m 52s | |
| 5/30/25 | Episode 20: Interview with Josh Knight, British Rowing Indoor Open Champion✨ | rowinginterview+3 | Josh Knight | British RowingGB Performance Development Academy | — | rowingJosh Knight+4 | — | 41m 25s | |
| 4/30/25 | Episode 19: Interview with Richard Tomlinson, World Rowing Indoor Champion Hwt 55-59✨ | indoor rowingathletic performance+3 | Richard Tomlinson | — | New ZealandAustralia | indoor rowingRichard Tomlinson+5 | — | 1h 01m 20s | |
| 4/6/25 | Episode 18: 24/25 Season Summary✨ | indoor rowingseason summary+3 | — | — | — | indoor rowingseason summary+3 | — | 13m 22s | |
| 9/12/24 | Episode 17: Interview with Sam Blythe, former professional rugby player with Exeter Chiefs and Founder & Performance Coach of FM Indoor Rowing✨ | indoor rowingrugby+3 | Sam Blythe | FM Indoor RowingExeter Chiefs | — | indoor rowingrugby+3 | — | 1h 00m 04s | |
| 6/20/24 | Episode 16: Interview with Jim Berriman, World Rowing Indoor Champion 40-44 hwt with a 5:58 2k✨ | indoor rowingtraining+3 | Jim Berriman | — | — | indoor rowing2k time+3 | — | 57m 36s | |
| 5/11/24 | Episode 15: Interview with Dr Simon Handley, former GB swimmer about health and overtraining✨ | healthovertraining+4 | Dr Simon Handley | GB | Gloucester | healthovertraining+5 | — | 47m 52s | |
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| 4/10/24 | Episode 14: Undulating Weight Training: General Preparation Phase | 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, hypertrophy, the rep range to increase strength and exercise prescription. Key Points ... | 20m 34s | ||||||
| 11/11/23 | Episode 13: Interview with Elizabeth Gilmore - World Versa Champion 30-39 | 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, discusses rowing on the water, her training routines, her diet, her future plans within rowing and... | 52m 29s | ||||||
| 10/1/23 | Episode 12: Q&A | 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 zone training. Enjoy as Tony unravels the secrets of indoor rowing, helping you become a more informed... | 31m 27s | ||||||
| 7/5/23 | Episode 11: Interview with Luke Wollenschlaeger - 50-59 2k World Record Holder | 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 and conditioning training, his work with John McGrath and Bill Chambers, nutrition as well as dis... | 52m 15s | ||||||
| 5/29/23 | Episode 10: Interview with Albert Maher - Former Irish International Sculler & Indoor Rowing Record Holder | 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 over 25000 meters. Tony talks to Albert about how he got into rowing, his international rowing care... | 57m 59s | ||||||
| 4/23/23 | Episode 9: Strength for Rowing | 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 - Introduction 0:49 - Why strength train 3:46 - Where does weight training come into it 5:10 - The dea... | 32m 41s | ||||||
| 2/17/23 | Episode 8: 2k race strategies | 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 training, allowing you to be better prepared and confident going into a 2K race. Key Points 0:... | 19m 57s | ||||||
| 12/14/22 | Episode 7: Interview with Eddie Fletcher - Coach, Consultant & Exercise Physiologist | 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 Sport Scientist and works across several sports, triathlon, track and road cycling, rugby union and ru... | 1h 04m 11s | ||||||
| 10/10/22 | Episode 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 ... | 56m 33s | ||||||
| 8/31/22 | Episode 5: Danish Rowing Testing Protocol - Dr Kurt Jensen | 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 outcomes. Key Points 0:00 - Introduction 0:50 - Identifying your weakn... | 14m 28s | ||||||
| 7/22/22 | Episode 4: Periodisation - Competition Phase | 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 cycle covered in previous episodes. 2:35 - An outline of the main areas of the competition phase. 5... | 16m 47s | ||||||
| 6/19/22 | Episode 3: Periodisation - Pre-Competition Phase | 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 first, second and third phases of a periodisation training annual plan. 2:01 - Tony details the f... | 18m 16s | ||||||
| 5/22/22 | Episode 2: Periodisation - Specific Preparation Phase | 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 expands on episode ones subject, phase one, known as the general preparation phase. 6:48 - Tony ... | 25m 30s | ||||||
| 4/17/22 | Episode 1: Periodisation - General Preparation Phase | 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 our heart rate between specific regions during endurance training. Key Points 0:00 - Introductio... | 16m 56s | ||||||
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