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HIIT: High-Intensity Interval Training and its benefits for rowing training

15 November 2024

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FROM Flavio Holstein

What is HIIT?

High-Intensity Interval Training (HIIT) is a training method in which short, very intensive phases of exertion alternate with equally short recovery phases. The aim is to push the body to its limits during the exertion phases in order to achieve maximum effect in a short period of time. These intensive intervals are particularly effective in boosting the metabolism and improving cardiovascular health. The particular advantage is that the body continues to burn calories even after training, an effect known as the afterburn effect.
 
A study shows that HIIT can significantly increase VO2max, i.e. maximum oxygen uptake. People with low basic fitness levels in particular benefit from the rapid improvement in endurance and metabolism. Find out more here: "High intensity & interval training (HIIT)".

What is MCT? - Moderate continuous training

Man with towel and water bottle after training in a living room with rowing machine.

MCT (Moderate Continuous Training) refers to another form of endurance training in which a constant load is maintained over longer periods of time. Typical examples are 30 to 45 minutes of steady rowing, cycling or running at a moderate pace. MCT is particularly suitable for beginners as it makes it easier to start regular training. It helps to build up basic endurance and acclimatise the body to the exertion without overstraining it.

When is MCT suitable?

MCT is ideal for familiarising yourself with the rowing movement and refining your technique. It allows the body to get used to the movements and at the same time trains the cardiovascular system. Especially when done regularly, MCT can be the basis for long-term healthy training. It is also a good choice on days when you want to regenerate but still want to remain active, as the even load is less intense for the muscles.

Why is the rowing machine perfect for HIIT?

The Rowing machine is one of the most versatile training devices as it trains both strength and endurance at the same time. It works over 85 % of the body's muscles, including the legs, back, arms and core. This means that calorie consumption is particularly high, as many large muscle groups are working at the same time. HIIT on the rowing machine can be customised to suit your own fitness level, making it suitable for both beginners and advanced athletes.
 
  • High calorie consumptionThe use of the entire musculature ensures a high energy burn - ideal if you want to achieve a lot in a short time.
  • Improving cardiovascular healthIntensive intervals put more strain on the cardiovascular system than moderate training. The rapid changes in exertion train the heart to work more efficiently, which increases endurance and resilience in the long term.
  • Joint-friendly trainingUnlike running, rowing does not place any impact loads on the joints, which reduces the risk of injury. This makes the rowing machine ideal for people with knee or hip problems.

Example: Your HIIT workout on the rowing machine could look like this

HIIT training on the rowing machine can be organised flexibly and adapted to different fitness levels. Here are a few ideas to get you started:

  • Time-based intervalsRow as intensely as possible for 1 minute (about 90 % of your maximum power), followed by 1 minute of slow rowing to recover. Repeat this 5-10 times. This method is ideal for increasing the intensity of your workout and getting your heart rate up quickly.
  • Route-based intervalsRow 500 metres at full effort, then allow yourself 2 minutes of easy rowing to recover. Repeat this sequence four to five times. These intervals are good for improving your endurance over a longer distance.
  • Individual programmesWith modern rowing machines such as the AUGLETICS Eight Style, you can design your own training programmes. For example: 8 minutes warm-up on level 3, followed by 3×500 metre sprints on level 5 with a 2 minute break each on level 2, and finally a 10 minute cool-down. The pre-installed HIIT programmes are particularly practical, helping you to train quickly and effectively.

Advantages of the AUGLETICS Eight Style

The AUGLETICS Eight Style rowing machine offers several advantages that make it ideal for HIIT workouts and other types of training:
 
  • Quiet and compactThe device is particularly quiet and is therefore perfect for training at home without disturbing others. The compact design makes it easy to stow away after training.
  • Integrated trainerThe integrated virtual trainer gives you feedback on your technique during training and motivates you to improve your performance.
  • Large screenThe large screen allows you to see all your training data at a glance and track your progress.
  • Flexible interval planningYou can use the "New training" function to set individual intervals, whether time-based or distance-based. This allows you to customise the workout to suit your preferences and quickly switch between different intensities. This means that HIIT training can be optimised to suit your needs and makes it particularly varied.

AUGLETICS Eight Style
AUGLETICS Eight Style rowing machine with display for interactive home training

2.790,00 EUR

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Scientific background: Why is HIIT so effective?

According to an analysis by Dr Roland Nebel and the findings from the article in "CME Fachverlage", HIIT shows that it significantly improves maximum oxygen uptake (VO2max) and cardiovascular health. HIIT enables people with a low fitness level in particular to make rapid progress, as it improves the body's oxygen utilisation and thus strengthens heart function. The study emphasises that a more intensive form of training such as HIIT can also be used safely in cardiac rehabilitation. These findings are important as they show that HIIT is suitable for a broad target group, from recreational athletes to people with health restrictions. The study can be read here: "New horizons of exercise therapy in cardiological rehabilitation - High intensity interval training (HIIT)„.
The report also emphasises that HIIT is often perceived as more exciting, as the alternation between intensive intervals and recovery brings a certain dynamism to training. This motivates many people who quickly become bored with regular training and can therefore lead to better adherence to training.

Recovery after HIIT: Why recovery is so important

Even though HIIT enables short and intensive workouts, the right Regeneration is essential afterwards. As the muscles are put under a lot of strain, the body needs time to recover. A relaxed cool-down after training helps to lower the heart rate and gently stretch the muscles.
After an intensive HIIT workout, make sure you get enough sleep and eat a healthy diet to support recovery. Muscles need protein to repair themselves and grow. You can find more tips on optimal recovery here: Making the most of rest periods: How to plan your recovery during rowing training.

Take the test: Is the AUGLETICS rowing machine right for you?

Are you ready for your next HIIT workout? Test now if rowing training is right for you with our Quiz.

Conclusion: HIIT and MCT in rowing training - the right workout for everyone

HIIT and MCT are both excellent training methods that can be used in different ways depending on your goal and fitness level. MCT is perfect for familiarising yourself with the rowing movement and laying the foundations for long-term success. It offers an even load and is ideal for longer, more relaxed training sessions. HIIT, on the other hand, brings variety and excitement to everyday training and is the ideal choice for achieving maximum effects in a shorter period of time. Anyone who enjoys intensive training and wants to see rapid progress will have great fun with HIIT.

About the author

Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into the living room with innovative rowing machines. He has been an enthusiastic rower for over 20 years and at times even trained three times a day to make it into the national team. He was twice German runner-up in the four and eight. With a Master's degree in Computer Engineering, Flavio has the necessary background knowledge to combine state-of-the-art technology with sporting efficiency and make rowing accessible to everyone. His vision: to establish rowing as an integral part of everyday life and thus tackle what is probably the biggest health problem of our time - the lack of exercise.

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