INDOOR ROWING ADVICE, esp HIIT

clairem1122
clairem1122 Posts: 17 Member
in Fitness and Exercise
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So I've been using the rowing machine for my cardio since around April. I attempt what I consider a high intensity interval training (HIIT) session each time whereby I set up a Time Interval Workout of 30 seconds work, followed by 30 seconds rest, for 16 sets (during the work time, I have simply been pushing myself as hard as I can).

I've recently been reading about increasing intensity correctly and realised I should be slowing my stroke rate (which is incorrectly very high, around 38 instead of 24-30) and getting more power into each drive/pull, allowing myself a longer recovery (around a 2:1 ratio). So I will be attempting to concentrate a bit more on ensuring I have correct technique and trying to increase intensity in the right way now.

I've attached a pic of my recorded logs from my workouts, which is the info from the monitor at the end of my 16 rounds. You will see little improvement, too high stroke rate and probably loads of other negatives. Although I will say, I am always unbelievable sweating and blowing by the end!

I'm looking for any advice on doing HIIT related training in the indoor rower, and what figures people focus on to keep them pushing harder (e.g, workout intensity, average workout intensity, total metres covered etc).

So, any HIIT indoor rowers out there? :)

Replies

  • tuckahoe88
    tuckahoe88 Posts: 33 Member
    Concept 2 has workouts of the day (durations vary: short, medium, long) that are sent daily via e-mail. The medium and long workouts often switch in intensity. Hope this helps.
  • Noelani1503
    Noelani1503 Posts: 378 Member
    I do HIIT on the rowing machine once or twice a week. I do a 2:1, and do whatever stroke rate and resistance gets my heart rate where I want it to be. I judge my HIIT workout intensity just by heart rate, since I like to do different types of interval training and it's easier for me to standardize.
  • Azdak
    Azdak Posts: 8,281 Member
    It is counterproductive to do HIIT each workout. You still need to build a base of steady state endurance exercise. Right now it doesn't look like you're making any real improvement because you are just running into the same wall over and over. Endurance exercise will actually improve your HIIT performance by improving your ability to recover between work intervals.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    clairem1122 wrote: »
    I've attached a pic of my recorded logs from my workouts, which is the info from the monitor at the end of my 16 rounds. You will see little improvement, too high stroke rate and probably loads of other negatives. Although I will say, I am always unbelievable sweating and blowing by the end!

    I'm looking for any advice on doing HIIT related training in the indoor rower, and what figures people focus on to keep them pushing harder (e.g, workout intensity, average workout intensity, total metres covered etc).

    What are you hoping to achieve from your sessions?

    So it looks to me that your aerobic base isn't there yet, and I'd suggest that poor form potentially contributes to the challenges as well.

    As you're identifying, your stroke rate is high, and you're not getting the distance from each stroke that you'd anticipate, so your power output is low. That would suggest that you're not getting stroke length, so it's likely that your sequence is needing work; power with the legs, as the hands cross the knees draw back from the shoulders into the pit of the stomach, then controlled release against the fan.

    First, focus on form. Rowing with poor form can be very bad for you, particularly your lower back. Sort that out before anything else. There are Concept and WaterRower videos on YouTube that will offer guidance.

    After that, concentrate on building your aerobic base. Start with 5km steady paced and once you're doing that in about 20-25 minutes there is some potential to build in faster intervals.

    Personally most of my rowing sessions are about 10km in 40 minutes, fairly easy paced. I'll do some shorter, say a 10 minute warm up then some fast intervals of 100m or 200m with about the same at an easy pace. Ten repeats then a cool down. Warm up and cool down I'll aim for a stroke rate of 25-30 spm and in work periods I'm generally aiming for 35spm.
  • sijomial
    sijomial Posts: 19,809 Member
    HIIT on a rowing machine with bad technique is a recipe for injury.

    Why not just focus on improving your form and speed over a 2000m row instead?

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