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.

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