HIIT on a Concept 2 Rower

Training Bodybuilding
1

Anybody know a good HIIT workout on this machine ? I want to vary my cardio between bike sprints and some hard rowing. Thanks.

2

I’ve been making them up, but some personal favorites are:

  1. 20 sec hard/40 sec recovery and increase the time for progression

  2. 500m+1min rest, should be a preloaded workout on the machine. I aim for about 1:50 sec avg for the work intervals. Either do more rounds or try to lower your average time. This one brutal.

  3. 1 min hard, 1 min recovery and increase time for progression

  4. The fish game, its preloaded on the machine and I do this when I don’t think I can handle hard intervals.

  5. 2,000 meters for time. Make it as hard as you want.

  6. I’ve never tried tabatas on it, but 20 sec on 10 sec off x 8 rounds.

…You might want to check out the c2 rower website. They have a bunch of stuff on there, like world class times and some example workouts. Its pretty easy to make up your own though. If you play around with the computer you can program your intervals in too. It will give you average times and number of rounds so you can measure progress.

3

IMO its hard to do intervals on a rower due to the inertia…

I’d use it as a “finisher” and test of my aerobic capacity - 500m under 2 mins, 800m under 3 mins.

4

[quote]weib wrote:
IMO its hard to do intervals on a rower due to the inertia…

I’d use it as a “finisher” and test of my aerobic capacity - 500m under 2 mins, 800m under 3 mins.

[/quote]

I don’t understand what you mean by this, how does the ‘inertia’ make intervals hard to do?

The concept II is perfect for intervals. You can do lots of variations of 1min hard/1min easy or 500m on/500m off sorts of things. You just need to vary your power output to change the effort level you are working at.

Although the concept doesn’t have preset interval progs, like say a bike or step machine might have, you can use the computer on it to set your interval splits so it will tell you when to change (and you can recall all this info back afterwards).

I’m sure if you check out the concept site or do a google search you will find lots of interval variations.