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 you actually face.

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.

More on the rowing

• Hyrox rowing strategy: pace targets, posture, and the zero-cost transitionThe rower sits at station 5. Get the splits, the posture, and the exit right and you save 30-90 seconds against the field.
• Rowing mistakes: what's costing you 60 secondsThe row is the only genuine recovery in a HYROX, and most people spend it digging a deeper hole. Five faults, plus the rule that lets you rest mid-station without penalty.
• 5 workouts that build a faster HYROX rowThe only station where going slower can make you faster. Five sessions for sequencing, split discipline, and using the row as the recovery it was positioned to be.