Drive Phase

The drive phase is the power-producing portion of the rowing or SkiErg stroke - the moment when the athlete generates force against the machine's flywheel to create forward momentum. On the rowing machine, the drive begins at the catch position and ends at the finish, following a strict legs-back-arms sequence. On the SkiErg, the drive is a downward pull initiated by the hips and lats. In both cases, the drive phase is where work happens, and its efficiency directly determines your pace and energy expenditure during the HYROX^® race.

Why It Matters for HYROX^®

The drive phase is responsible for 100% of the power you produce on the rower and SkiErg. While the recovery phase allows brief rest, only the drive moves you closer to finishing the 1,000-meter distance at each station. A powerful, well-sequenced drive means fewer strokes needed to cover the distance, less time on the machine, and more energy conserved for the stations that follow.

On the Concept2 rower, research shows that approximately 60% of drive power comes from the legs, 30% from the back, and 10% from the arms. Athletes who pull primarily with their arms - a common mistake, especially under fatigue - sacrifice the massive force potential of the quadriceps and glutes and tire out much faster. Proper sequencing (legs first, then back, then arms) ensures the largest muscles do the most work.

The drive phase is where HYROX^® athletes often break down late in a race. After running 7 km and completing multiple stations, the temptation is to shorten the drive, skip the leg push, and yank with the arms. This creates a vicious cycle: shorter drives mean less power per stroke, which requires a higher stroke rate, which burns more energy, which accelerates fatigue. Maintaining a full, powerful drive phase under fatigue is a trained skill that separates experienced racers from beginners.

Proper Technique

Rowing drive: From the catch position (shins vertical, arms extended, torso forward), initiate by pushing hard through the foot stretchers with your legs. Keep your arms straight and your torso angle locked - do not open the back or bend the arms yet. Once the legs are about 70% extended, begin swinging the torso open from the 1 o'clock position to the 11 o'clock position. Only after the torso has opened do the arms bend, pulling the handle in a straight line to the lower ribs.

SkiErg drive: Start with arms extended overhead, gripping the handles. Initiate the drive by hinging at the hips and simultaneously pulling the handles downward with the lats and triceps. The core braces to transfer force from the upper body through the hips. Finish with the hands beside the hips and the torso folded forward.

Force curve: The Concept2 monitor can display your force curve - a graph of power output throughout each stroke. An ideal rowing force curve ramps up steeply at the start (strong leg drive), peaks in the middle, and tapers smoothly at the end. A curve with multiple peaks indicates the legs, back, and arms are firing in disconnected bursts rather than one fluid motion.

Training Tips

• Legs-only drill: Row 500 m with arms straight and torso locked to isolate and strengthen the leg drive; aim for a pace within 15 seconds of your full-stroke pace.
• Pause drills: Pause for 2 seconds at the catch, then execute a powerful drive; this eliminates momentum and forces pure muscular force production.
• Force curve monitoring: Display the force curve on the PM5 and aim for a single smooth peak on every stroke.
• Power strokes: Row 10 strokes at maximum effort, then 10 easy strokes; repeat for 2,000 m to practice producing peak drive power on demand.
• Late-race simulation: Row 500 m easy, then immediately do 20 wall balls, then row 500 m at race pace - practice maintaining drive form after pre-fatigue.

Frequently Asked Questions

How do I know if I am sequencing the drive correctly?

The simplest test is the force curve on the Concept2 monitor. A correct sequence produces a single, smooth peak. If you see two or three bumps, your legs, back, and arms are firing separately. Another test: if your arms fatigue before your legs, the sequencing is wrong.

What is the difference between the drive phase on a rower vs. SkiErg?

The rower drive is a pushing motion (legs push against foot stretchers) combined with a pulling motion (back and arms). The SkiErg drive is purely a pulling motion initiated by a hip hinge and lat engagement. Both follow a proximal-to-distal power transfer pattern, but the rower relies more on leg strength while the SkiErg emphasizes the posterior chain and upper body.

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