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HIIT - Rower & Bike (ankle injury)????

  • 11-12-2008 12:24am
    #1
    JOM34
    Closed Accounts Posts: 61 ✭✭


    Hi Guys...avid observer of this forum, some great info here.

    Currently recovering from ankle injury & want to ramp up my fitness & some weight loss before return to team training in January. Want to avoid running for another couple of weeks as the ankle is still in rehab. Reckon could manage the bike & the rowing machine. Want to get in some HIIT sessions on either of these apparatus & just looking for some suggested workouts/sessions.

    Thanks


Comments

  • #2
    LightningBolt
    Registered Users, Registered Users 2 Posts: 1,639 ✭✭✭LightningBolt


    The bike would be fine, I know when I started rehab on my ankle rowing was out of the question due to the fact that I tore ligaments and tendons, when rowing there's quite a bit of movement involved on the ankle part so if uncomfortable I'd avoid to be honest until it feels comfortable. When it came round to using the rower I started off with a gentle 500m after a bike session. 2 days later I'd finish with a normal pace 500m. 2 days after I'd go 750m gentle, then 750 normal and so on until I hit 2k. Then I broke it back down and started doing 2 sets of 4x200m sprints etc.

    Key point, only use the rower once the ankle doesn't feel strained!


  • #3
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    HIIT on a bike is great. If in the gym, go flat out for 2 minutes, then slow for a minute, then repeat. On the road, either pick a car to race, or a distant signpost and sprint to it, then recover and go again.


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