Metabolic cost of rope training

Charles J. Fountaine, Brad J. Schmidt

Research output: Contribution to journalArticlepeer-review

14 Scopus citations


Fountaine, CJ and Schmidt, BJ. Metabolic cost of rope training. J Strength Cond Res 29(4): 889-893, 2015 - Rope training, consisting of vigorously undulating a rope with the upper body, has become a popular cardiovascular training choice in fitness centers and athletic performance enhancement facilities. Despite widespread use and growing popularity, little is known about the metabolic demands of rope training. Therefore, the purpose of this study was to quantify the cardiovascular and metabolic cost from an acute 10-minute bout of rope training. Eleven physically active participants used a 15.2-m rope anchored by a post, resulting in the participant holding 7.6 m of rope in each hand. The 10-minute protocol consisted of 15 seconds of vertical double-arm waves followed by 45 seconds of rest for 10 total repetitions. The metabolic cost was estimated from heart rate, lactate, resting o 2 uptake, exercise o 2 uptake, and excess postexercise o 2 consumption measurements. The average heart rate for the workout was 163 ± 11 b·min -1 with peak of 35.4 ± 5.4 mL·kg -1 ·min -1, and peak METs were 10.1 ± 1.6. Total energy expenditure was 467.3 ± 161.0 kJ. When expressed per unit of time, EE was 41.3 ± 14.1 kJ·min -1. The results of this study suggest an acute 10-minute bout of rope training in a vigorous-intensity workout, resulting in high heart rates and energy expenditure, which meet previously established thresholds known to increase cardiorespiratory fitness.

Original languageEnglish (US)
Pages (from-to)889-893
Number of pages5
JournalJournal of strength and conditioning research
Issue number4
StatePublished - Apr 4 2015


  • battle rope
  • cardiovascular conditioning
  • energy expenditure
  • undulation training


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