Concept2 Rower
The Concept2 Rower is the official rowing machine used in HYROX competition for the 1,000-metre Rowing station. An air-resistance ergometer with PM5 monitor, it is the global standard for indoor rowing performance measurement.
Definition
The Concept2 Rower (also called the Concept2 Indoor Rower or "erg") is the official rowing machine used in HYROX® competition for the 1,000-metre Rowing station. It is an air-resistance flywheel ergometer with a sliding seat, footplates, and a handle connected to a chain. The Concept2 has been the global standard for indoor rowing for over 40 years and is the benchmark machine for measuring rowing performance across fitness, CrossFit, and HYROX®.
Specifications
| Spec | Model D | Model E |
|---|---|---|
| Dimensions | 244 x 61 cm | 244 x 61 cm |
| Seat height | 36 cm | 51 cm (higher, easier entry) |
| Weight | 26 kg | 29 kg |
| Monitor | PM5 (Bluetooth, ANT+) | PM5 |
| Resistance | Air (damper setting 1-10) | Air (damper setting 1-10) |
| Chain | Nickel-plated steel | Nickel-plated steel |
| Footprint stored | 244 x 36 cm (separates in two) | 244 x 36 cm |
| Max user weight | 227 kg | 227 kg |
The PM5 monitor displays: pace (per 500 m), watts, calories, stroke rate, distance, and heart rate (with compatible chest strap). HYROX® uses the distance display set to 1,000 m countdown.
How It Is Used in HYROX®
Station 1: 1,000 m Row. After the first 1-km run, athletes sit down on the Concept2 Rower and row 1,000 metres as fast as possible. The rower counts down from 1,000 m to 0.
Key race considerations:
- Damper setting - most HYROX® athletes use damper 4-7. Higher settings feel heavier per stroke but do not necessarily produce faster times. Find your optimal setting in training.
- Pacing - start controlled (first 250 m at target pace), build through the middle 500 m, and sprint the final 250 m.
- Transition - the rower is the first station. Arriving with an elevated heart rate from Run 1, athletes must settle quickly and find their stroke rhythm.
Target paces:
| Level | Men (per 500 m) | Women (per 500 m) | Total 1,000 m Time |
|---|---|---|---|
| Beginner | 2:00-2:15 | 2:15-2:30 | 4:00-4:30 |
| Intermediate | 1:45-2:00 | 2:00-2:15 | 3:30-4:00 |
| Competitive | 1:35-1:45 | 1:50-2:00 | 3:10-3:30 |
| Elite / Pro | Sub-1:35 | Sub-1:50 | Sub-3:10 |
Home Gym Alternatives
- Concept2 RowErg - the current production model (essentially an updated Model D). The gold standard for home use.
- WaterRower - water-resistance rower with a different feel; adequate for training but pacing will not transfer 1:1.
- Sunny Health rower - budget option for general conditioning, though build quality is lower.
- Resistance band rows + running - for athletes without a rower, heavy banded rows combined with running intervals approximate the metabolic demand.
HYROX® Context
The Concept2 Rower is one of only two machines used in HYROX® competition (alongside the Concept2 SkiErg). Because HYROX® racing uses the Concept2 exclusively, training on the same machine is strongly recommended. Pacing, stroke rate, and damper familiarity developed in training transfer directly to race day. Athletes who row 2-3 times per week during their HYROX® build phase typically see 10-20 second improvements in their 1,000 m split over 8-12 weeks.
FAQ
What damper setting should I use for HYROX®? Most athletes perform best between damper 4 and 6. A higher damper does not mean more resistance in the traditional sense - it changes the feel of each stroke. Experiment during training and use the same setting on race day.
Is the Concept2 Rower worth buying for home use? Yes. It is the most HYROX®-transferable piece of equipment you can own. The Model D / RowErg retails for approximately USD 990 / GBP 899 and retains excellent resale value.
How do I avoid burning out on the rower at Station 1? Start at target pace, not faster. The adrenaline of Run 1 and a crowded Roxzone tempt athletes to sprint the first 250 m, leading to a painful final 500 m. Trust your pace.
Row faster, race smarter - build your 1,000 m with ROXBASE.
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