Rowing

Definition

Rowing is the 4th workout station in every HYROX^® race. After the fourth 1 km run, athletes sit down on a Concept2 rower and must complete 1,000 metres as fast as possible. The rowing station is the first of two ergometer stations in the race (the second being the SkiErg) and provides a brief reprieve for the legs after three physically punishing lower-body-dominant stations.

All divisions - Open Men, Open Women, Pro Men, and Pro Women - row the same 1,000 m distance. The Concept2 rower is the only approved machine and is set to standard factory drag factor. Performance at this station depends heavily on technique, stroke efficiency, and pacing rather than raw strength alone.

Technique & Form

The rowing stroke consists of four phases: catch, drive, finish, and recovery. At the catch, sit tall with shins vertical, arms extended, and shoulders slightly in front of hips. Initiate the drive by pressing through the legs first (60 % of power), then lean the torso back slightly (20 %), and finally pull the handle to the lower chest (20 %).

At the finish, lean back about 10-15 degrees past vertical with the handle at the lower ribcage. Reverse the sequence on the recovery: arms away first, then hinge forward, then bend the knees to return to the catch.

Breathing: Exhale on the drive phase, inhale on the recovery. Maintain a consistent breathing pattern tied to your stroke rate.

Common mistakes:

• Pulling with the arms before the legs have finished driving
• Setting the damper too high (8-10), which wastes energy; a setting of 4-6 is optimal for HYROX^®
• Rushing the recovery phase, which shortens rest and increases stroke rate without adding power
• Rounding the lower back at the catch position

Muscles Worked

Primary:

• Quadriceps (drive phase)
• Glutes
• Latissimus dorsi (pull phase)
• Hamstrings

Secondary:

• Biceps
• Forearms
• Core (stabilisation throughout the stroke)
• Calves
• Rear deltoids
• Rhomboids and trapezius

Competition Standards

All divisions row the same 1,000 m distance on a standard Concept2 Model D or E rower.

Training Tips

Perform 1,000 m rowing intervals 1-2 times per week. Start with 4 x 500 m at race pace with 90-second rest, then progress to 3 x 1,000 m. Record your split times per 500 m and aim for even or slightly negative splits.

Target pacing: competitive Open Men should aim for a 1:45-1:55 /500 m split (3:30-3:50 total). Open Women should target 2:00-2:10 /500 m (4:00-4:20 total). These times account for the fatigue accumulated from three prior stations.

Our athletes benefit most from rowing drills that isolate the drive sequence: legs-only rowing (10 strokes), legs-and-back rowing (10 strokes), then full strokes (10 strokes). This reinforces the correct power sequence.

Recommended weekly frequency: 2 rowing sessions (1 interval, 1 steady-state at zone 2).

Exercise Alternatives

• Primary: Rowing (Concept2 Rower)
• Assault Bike - full-body cardio that taxes similar energy systems
• Bike - lower-body-dominant aerobic alternative
• Easy Run - builds the aerobic base needed for sustained 1,000 m efforts
• Ski Erg - upper-body-dominant erg that pairs well with rowing in training

HYROX^® Race Impact

The rowing station sits at the midpoint of the race and offers a strategic opportunity. Because athletes are seated, the legs get a partial recovery from the cumulative fatigue of the sled push, sled pull, and burpee broad jumps. However, this also makes it tempting to push too hard. Based on our race data, athletes who row a 1,000 m personal best during a HYROX^® race almost always pay for it on the subsequent farmers carry and run segments.

The optimal strategy is to row at 90-92 % of your standalone 1,000 m capability. This preserves energy for the second half of the race, where the cumulative fatigue intensifies.

FAQ

What damper setting should I use for HYROX^® rowing? A damper setting of 4-6 is recommended for most athletes. Higher settings feel heavier per stroke but do not necessarily produce faster times - they just fatigue you sooner.

How long does the 1,000 m row take in HYROX^®? Competitive Open Men complete it in 3:30-4:00. Open Women typically finish in 4:00-4:45. Elite Pro athletes can row sub-3:20.

Should I row at my personal best pace during HYROX^®? No. Reserve 8-10 % effort. Rowing all-out mid-race will compromise your performance at the remaining four stations. Aim for controlled, sustainable splits.

Optimise your 1,000 m row split with ROXBASE - log your rowing intervals, monitor pacing strategy, and follow race-specific training plans that balance erg work with running and strength.