What is HIIT

HIIT stands for high intensity interval training, this is where a bout of exercise is performed at a challenging pace (high heart rate, accumulating high amounts of fatigue) then there is a period of rest and then the work bout is performed again for the prescribed number of repetitions.

Why is HIIT Beneficial

HIIT is extremely beneficial as it is the most efficient way to improve the VO2 max (cardiovascular capabilities). It is by no means better than low intensity cardiovascular training, but it does require a great deal less time for similar results. This time efficient style of training has become extremely popular over the last 20 years and this is a great thing, as long as it is done to a high standard of movement quality.

Who is HIIT For

HIIT is for those who already have a relatively established cardiovascular system, who are active in their day to day life and will be able to deal with this kind of intensity. HIIT is a very challenging style of training so do not just jump into it with no prior thought. You will need to make sure that you build the intensity you use over time and at your own pace. These workouts are designed to be extremely challenging, but if you are not physically prepared for this level of challenge you will need to lower the intensity and allow your body to adapt to some easier training prior to taking on these extremely challenging workouts.

5 Rowing Machine HIIT Workouts

30:30

These are very tough intervals on the rower that involve performing 30 seconds on and 30 seconds off for repeated bouts, usually between 6-10 bouts. This doesn’t allow the heart rate to reach a high rate for a sustainable period, but the effect of sprinting for 30 seconds and only having 30 seconds to mitigate fatigue makes these intervals extremely challenging.

60:60

This slightly longer style of interval is very different from its 30 second counterpart, it allows the heart rate to get much high and also to accumulate a great deal more fatigue. These will be much less of a sprint and more a sustained challenging output for the minute. These are extremely challenging intervals and would usually be performed for 4-8 bouts.

2 Minute Bouts

These involve a two minute work period on the rower followed by a rest period usually between 2-4 minutes. These require some level of pacing as two minutes of work doesn’t allow for a really high intensity like in the 30 and 60 second bouts. When performing these style of intervals the first bout may feel easy, but by the third or the fourth it is usually extremely uncomfortable. The pacing, although not a sprint, will still be very uncomfortable and relatively high. These would typically be performed for between 3-5 work bouts.

4 Minute Bouts

4 minute work bouts are very different from the intervals discussed above, this is because they allow the heart rate to reach a very high beats per minutes and then this needs to be sustained over a long period of time. The sessions are also a lot longer, if you perform four bouts of four minutes you will have 16 working minutes. This also means that the pace will be far less than that on the shorter intervals, this doesn’t make these intervals easier, it is just a different style of fatigue. These longer style of intervals are excellent at increasing VO2 max as they create adaptations such as stroke volume increase (increasing the strength of the heart).

50 Calories Sprints

This style of sprint training is different from the other intervals in the sense that the rest periods are often far longer (between 3-4 minutes off between bouts). This allows the body to be able to perform another very high intensity sprint. These require an individual to have a high power output (be in very good physical condition) and be able to reach high levels of intensity on a sprint, otherwise the individual will feel as if they are not working hard as they cannot reach the desired intensity and then have a long period of rest. So only use these for individuals who can perform a serious amount of output in a short period of time.

Bonus: 2000m Test

This is the toughest test on the rowing machine and is the bench mark for people who use the rowing machine to train their cardiovascular system. It is great to perform this test once per year and see where your current fitness levels are at. Just be aware that this distance really allows you to accumulate high levels of fatigue, but is short enough that they can usually be sustained until the end, making it a very mentally challenging test. Make sure you note your time somewhere so you can use it as a point of comparison.

Further Considerations

Importance of the Warm Up

High intensity interval training is akin to perform heavy singles or doubles in weight training. Just like when we perform heavy weights we need to perform warm up sets prior, when we perform HIIT we need to spend time warming up the heart and the cardiovascular system. Jumping into HIIT without a proper warm will cause reduceed performance and can be dangerous for the heart.

Ensure Technical Excellence Throughout

Performing HIIT on the rower will require that you already have good technique because the fatigue can cause further technical breakdown. The rower is not like the assault bike or the bike erg, it requires good technique that needs to be built over time. Building good technique is not done through performing high intensity training, it is done through building endurance through long slow continuous training.

Perfect for Time Efficient Training

There is nothing better than HIIT when you are on a low time budget. Imagine you have 30’ to get a really good session in, you have an athletic background and want to get in and out of the gym while getting maximum benefit.

Example 30 Minute Session

Warm Up - 5 minutes

Step 1 - 5 rounds

Every 3 minutes

A1) Back Squat x 5 @80%

A2) Weighted Pull Up x 5

Step 2

B) Rowing HIIT

Warm Up 3’

8 x 30 on 30 off

This is such a good example of a session that will improve strength and cardiovascular system in a 30’ time frame.

Not A Daily Activity

HIIT is not something that should be done on a daily basis. It is an activity that should be done once or max twice per week. For some individuals this can be a challenge. It is actually really fun and addictive performing HIIT workouts, a bit like cold shower, it has a mood boosting element. However this doesn’t mean that performing it on a daily basis is a good idea.

Use The Group Effect

HIIT training is much funner when it is done in groups. There is something about suffering together which makes HIIT really communal and fun. That being said, ensure you find a gym where the emphasis is on quality of movement and not about moving through fatigue with poor technique, unfortunately this is often the case.