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 on the spinal cord (myelopathy) and nerve roots (radiculopathy). This resulted in persistent neck pain and numbness in his hand, ultimately requiring surgery.

In this episode, Sam shares his journey from diagnosis through surgery and rehabilitation, detailing how he rebuilt his training and mindset during recovery. The conversation culminates in his remarkable return to competition at the 2025 British Rowing Indoor Championships (BRIC), where he finished 2nd place in the Men’s 40–49 2000m event with a time of 6:10.

This episode offers valuable insight into injury management, long-term athlete development, and what it really takes to return to high performance after major setbacks.

Key Points

• 0:00 – Introduction
• 2:33 – How things have changed since Sam’s last appearance
• 11:01 – The pain and early warning signs before diagnosis
• 12:59 – The road to recovery following surgery
• 17:38 – Training structure after surgery
• 21:31 – How training evolved in preparation for BRIC 2025
• 36:49 – Motivation for returning to competition
• 42:03 – Managing injury and recovery long term
• 44:54 – Shifting mindset and future outlook
• 52:54 – Why Sam trains clients differently than himself
• 55:53 – Key takeaways Sam hopes listeners gain from his story
• 56:53 – Tony’s closing reflections

Links

• https://www.fitnessmatters.me.uk/
  
  
• https://www.facebook.com/FitnessMattersLtd/
  
  
• https://www.instagram.com/samblythe
  
  
• sam@fitnessmatters.me.uk
  
  
• https://tonylarkman.com/
  
  
• https://instagram.com/tonylarkman
  
  
• https://x.com/tonylarkman
  
  
• tony@tonylarkman.com
  
  

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 is
• How lactate works and why 2–4 mmol/L improves endurance performance
• Key physiological adaptations from UT1 rowing training
• How UT1 influences muscle fibre recruitment and aerobic development
• Heart-rate drift and controlled exposure to higher intensities
• How to structure UT1 alongside UT2 and VO₂ max sessions
• Practical lessons from four decades of competitive rowing and coaching

Episode Timeline

• 0:00 – Introduction to Zone 3 and UT1 rowing training
• 2:10 – Understanding different training zone models
• 4:05 – Lactate explained for rowers
• 6:07 – Physiological adaptations from consistent UT1 training
• 7:39 – Muscle fibre adaptations and aerobic development
• 8:44 – Heart-rate drift during UT1 rowing sessions
• 9:38 – Combining UT1 with UT2 and VO₂ max training
• 11:21 – Tony’s experience using UT1 across his rowing career
• 12:05 – Key takeaways and performance summary

Related 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

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