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3.4.7
P6 - P9 - High Intensity Interval Training (HIIT)
Das HIIT programme is devided into four parts:
Warm-Up: Warm up your body and set the desired resistance level.
HIIT phase: In this phase, an intensity/stroke rate as high as possible is demanded. Please mind not
to exceed your fi tness level.
Resting phase: Smooth stroke rate to take a breath and to get prepared for the next pace phase.
Cool-Down: The programme is fi nished and you can get recovered from the training.
P6 (HIIT)
P6 is a 20 minutes programme for beginners.
P7 (HIIT)
P7 is a 20 minutes standard programme for advanced users.
P8 (HIIT)
P8 is a 30 minutes standard programme.
P9 (HIIT)
P9 is a 30 minutes programme with high stroke rates during the pace phase for advanced
users.
Warm-Up phase
24
Minimum
target stroke rate
Current performance
Time: countdown
Cool-Down phase
ROW-X PLUS
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