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

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 competed on the water, proudly representing England and reaching the finals at several Henley Royal Regattas.

In this in-depth conversation, Tony and Graham cover a wide range of topics:

• How Graham first got into rowing
• His training under the guidance of Eddie Fletcher
• His experiences in both indoor and water rowing
• How his training has evolved with age
• His personal achievements
• Health challenges he’s faced
• And whether he plans to race again

What stands out most is Graham’s dedication, strategic mindset, and intelligence — all of which have played a key role in his success. He brings a grounded perspective on balancing elite training with work and personal life. Humble yet formidable, Graham speaks with the wisdom and experience of someone who has truly mastered his craft.

So sit back and enjoy this inspiring conversation with one of the greats in our sport.

⏱️ Key Points & Timestamps

0:00 – Introduction
1:50 – Graham talks about his current health challenges
5:49 – Tony & Graham discuss their experience with trainer Eddie Fletcher
9:06 – Graham recounts how he got into rowing
13:26 – Graham & Tony look at Graham’s rowing record
15:37 – Joining the British World Class Start Program
17:06 – Graham details his experience in water rowing
22:35 – How his training has changed with age
25:11 – What goes through his head during a 2K race
29:48 – His 2K race start sequence
32:52 – Training breakdown
39:44 – Pre-race training sessions
42:48 – Where does his power come from?
46:48 – Graham’s proudest indoor rowing achievements
52:52 – Favourite vs. most hated erg sessions
56:58 – Will he race again?
1:01:00 – Episode wrap-up

🔗 Links & Socials

• Graham Benton on Instagram: @grahambenton
• Graham on X (Twitter): @theergdaddy
• Tony Larkman Website: tonylarkman.com
• Tony on Instagram: @tonylarkman
• Tony on X (Twitter): @tonylarkman
• 📧 Contact: tony@tonylarkman.com