indoor rowing Archives - Tony Larkman

Former World Indoor Rowing Champion Tony Larkman explains how to improve your 2K row time through smarter training, structured periodisation and personalised coaching.

How To Improve Your 2K Row Time

Post author:Tony Larkman
Post published:June 10, 2026
Post category:Fitness training Indoor Rowing

Improving your 2K row time requires more than simply rowing harder. Learn how aerobic training, threshold work, VO₂ max sessions, strength training and race preparation combine to create faster performances. Former World Indoor Rowing Champion Tony Larkman explains why personalised coaching and periodised training deliver the best results.

Structured strength training plays a key role in building resilient, high-performing athletes.

The Interference Effect: How to Build Strength and Endurance for Indoor Rowing (Without Blunting Either)

Post author:Tony Larkman
Post published:January 17, 2026
Post category:Indoor Rowing Weight training

A science-based guide to the interference effect in indoor rowing, explaining how to combine strength and endurance training without compromising erg performance.

Zone 3 Rowing Training: Why UT1 Is the Missing Link to Better Racing Performance

Post author:Tony Larkman
Post published:December 9, 2025
Post category:Indoor Rowing

Zone 3 (UT1) rowing is often avoided in modern training — but done right, it can be the missing link between base endurance and race performance. Learn how and when to use it.