Hyrox Rowing

What good looks like.

Sub-60

3:35

Elite

Sub-75

4:00

Strong age-group

Sub-90

4:30

Solid age-group

Finish your first

5:15

First-time

What to think about during the rowing.

1. 01

   Legs, then back, then arms on the drive. Arms, body, legs on the recovery.

2. 02

   Damper at 5-6 for most athletes; not 10.

3. 03

   Pace the row 5-10 sec slower than your fresh 2 km, you've got more race after this.

What costs time.

• Yanking the handle at the catch instead of driving the legs first.
• Rushing the slide, disrupts breathing and burns extra calories.
• Setting damper too high, feels powerful but slows you down.

What to train this week.

• 4 × 500 m at goal pace

  90 sec rest. Builds the specific aerobic capacity for the row.

• Pyramid 250-500-750-500-250

  All at race-pace effort. Builds the ability to settle a rhythm at any distance.

Rowing questions.