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The Rowing station is the 5th\u00a0<\/span>station in a HYROX event<\/a>.\u00a0 By the time you get here, you will have run a total of 5km, and completed 4 other functional stations (including ski erg<\/a>, sled push<\/a>, sled pull<\/a>, and burpee broad jumps).<\/p>\n Whilst there are certainly no \u201ceasy\u201d stations in HYROX, the rowing is the one time in the event where you get to sit down, and it can be quite a nice \u201cbreak\u201d (that really is for want of a better word). \u00a0\u00a0However, if you don\u2019t tackle it appropriately, with good technique and pacing, it can really slow you down and sap all of your energy for the remainder of the race.\u00a0 Athletes who row efficiently gain free seconds. Athletes who chase splits without a plan pay for it later.<\/p>\n This guide covers everything you need to know to crush the HYROX row: official rules, perfect technique, smart pacing, common mistakes, and pro-level hacks. Whatever level you’re at these strategies will shave time off at the station, and leave you fresher for the remainder of the race.<\/p>\n <\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n All divisions must cover a total distance of 1km on the rowing machine.\u00a0 The machines are made by Concept2<\/a>.<\/p>\n Prior to starting the workout, the monitor must be (re)set by a judge \/ volunteer. It\u2019s likely that, as you enter the station, there will be several rowers free, and you\u2019ll be able to get on any one of them (or be guided to one by a judge).\u00a0 Once you\u2019ve started rowing, your feet are not allowed to touch the ground until you\u2019ve finished (unless you are switching over with your partner in a HYROX Doubles<\/a>).<\/p>\n After completing the required distance, the rulebook states that you must raise your arm to call over a judge to confirm the required distance has been completed (hopefully there will already be one nearby). Only after receiving the referee\u2019s confirmation of completion should you leave the machine.\u00a0 Leaving early can incur a time penalty.<\/p>\n <\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n The damper setting on the ergometer is preset to the following:<\/p>\n WOMEN 5<\/p>\n WOMEN PRO \/ MEN 6<\/p>\n MEN PRO 7<\/p>\n Note: Each athlete is allowed to adjust the damper setting to their own preferences, as many times as needed.\u00a0In a Doubles race, only the working doubles team member may adjust the setting.<\/p>\n John Steventon does a great job of explaining damper settings (and drag factor) in this video\u2026<\/a><\/p>\n [\/et_pb_text][et_pb_video src=”https:\/\/www.youtube.com\/watch?v=KOdgRgAjZ20″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_video][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n Technique is incredibly important on the rower.\u00a0 Not only will the right technique help you go faster, but it will also help you save a lot of energy.\u00a0<\/p>\n The row stroke breaks down into four phases:<\/p>\n 1. Catch – Shins vertical, core braced, arms straight, shoulders relaxed. Chest tall. Under fatigue, most athletes rush the slide and over-pull with the arms. That wastes energy.\u00a0 Think: Legs – hips – arms. Arms – hips – legs.<\/strong><\/p>\n Check out this video for a good demonstration of what an appropriate technique looks like\u2026<\/p>\n [\/et_pb_text][et_pb_video src=”https:\/\/www.youtube.com\/watch?v=LjhM2bVAno8″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_video][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n The only thing I would add to this video is that within HYROX your legs can become very fatigued.\u00a0 After this station, you still have plenty of running to do, as well as sandbag lunges and wall balls.\u00a0<\/p>\n Therefore, some athletes like to use slightly less aggressive leg drive than a pure rower would recommend, and a little more upper body, to help avoid too much fatigue in the quads and glutes for the rest of the race.\u00a0 This comes down to personal preference but it is worth understanding and bearing in mind.<\/p>\n <\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n One thing to keep in mind is your stroke rate.\u00a0 The Concept2 rower screen will show your stroke rate per minute.\u00a0 The rate you should row at will differ from person to person but, generically speaking, stronger, more powerful athletes will tend to prefer a lower stroke rate (with harder, more powerful strokes), and less strong \/ more aerobic athletes might prefer a higher number of strokes per minute.\u00a0 This is something to test out in training if possible.<\/p>\n For more information on stroke rate, check out this article<\/a>.<\/p>\n <\/p>\n Keeping control of your breathing, as much as possible, is important throughout the whole of a HYROX event.\u00a0 This can be especially the case on the rower though where it\u2019s easy to lose rhythm with your breathing, and make yourself more fatigued than necessary.<\/p>\n In general, it\u2019s worth trying to align your breathing with your strokes – breathing out on the drive, and in on the recovery.\u00a0 That might not work for everyone, and will depend on your stroke rate to some extent, but it can be a useful cue to be thinking about.<\/p>\n <\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n [\/et_pb_text][et_pb_video src=”https:\/\/www.youtube.com\/watch?v=Zejv4v4tWkQ” _builder_version=”4.18.0″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_video][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n It\u2019s possible to waste valuable seconds by not getting on and off the rower as effectively as possible.\u00a0 This is probably the one station which needs a small amount of set up before you can get going.\u00a0 Essentially you want to get your feet tightened under the straps quickly and effectively, adjust the damper setting (if need be), and get rowing as soon as you can.\u00a0 And then once you\u2019ve finished rowing, get your feet out the straps and off the machine as quickly as you can.\u00a0 This is worth a little practice in training (if possible).<\/p>\n <\/p>\n Pacing yourself appropriately is a very important, often underappreciated, element to racing effectively in HYROX.\u00a0 For example, this article<\/a> shows how important consistent pacing is on the running.\u00a0 It\u2019s not just running though \u2013 appropriately pacing yourself during the row is critical…<\/p>\n You almost certainly don\u2019t want to row the 1km as fast as you possibly can.\u00a0 That would take so much out of you, and you\u2019ll struggle for the rest of the race. \u00a0\u00a0Just going a touch slower on the rower can save you a lot of energy, but not cost too much time.\u00a0 I know, for example, if I cover the 1km maybe 15-20 seconds slower than I could<\/em> row it, it leaves me enough energy to be effective for the remainder of the race \u2013 and has only \u201ccost\u201d me 15-20 seconds (though, in reality, has actually saved me a lot of time overall).<\/p>\n You likely want to aim for a broadly consistent pace across the 1km distance, but as Rox Lyfe coach Paul Gillingham suggests, you may want to just ease off a little for the final 100-200m: “If you reduce your pace a touch before the end of the station, you will cost yourself a few seconds at the most on the row, but can go into the subsequent run feeling much fresher<\/em>“.<\/p>\n <\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n If you don\u2019t have access to a rowing machine for your training, it\u2019s obviously not ideal but also far from being the end of the world.\u00a0 Rowing takes up a relatively small portion of a HYROX event.\u00a0 Also, there also isn\u2019t a huge variability in the times that athletes complete this in.\u00a0 You might be drastically worse than someone else on the machine but only end up taking 1 minute longer, for example, than them on the station.\u00a0 Therefore, if you are struggling on the rower, or struggling to get access to train on one, you really shouldn\u2019t stress too much (unless you aspire to win the event!).<\/p>\n That all said, there are some things you can be doing if you don\u2019t have access to a rowing machine.\u00a0 First and foremost, ensure you\u2019ve watched the above technique video so you have an idea in your mind of what a good technique should look like when race day comes around.\u00a0 In terms of training without a rower, using things such as seated rows, bent over dumbbell rows, deadlifts, and plenty of squat \/ leg pressing work (rowing is plenty of lower body work, not just upper body) will stand you in good stead. \u00a0Using resistance bands for your upper body work may also help.<\/p>\n <\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n For additional tips on the row, check out the below episode of the Rox Lyfe podcast<\/a>, where I sit and chat with Jane Erbacher from Erg Army.\u00a0 Jane has coached some of the best athletes in the world, including James Newbury<\/a> and Tia Claire Toomey, and shares a lot of great advice in this chat (you can watch in the YouTube video or listen on the “Rox Lyfe Podcast” wherever you get your pods)…<\/p>\n [\/et_pb_text][et_pb_video src=”https:\/\/youtu.be\/ZrX0Bhn_FF4″ _builder_version=”4.21.2″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_video][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n Rowing in HYROX can be a trap, with the potential to sap your energy a huge amount, with very little time gain for the effort. But conversely if you attack the station well, with good technique, it can be a real competitive advantage. Hopefully the above tips have helped but if you need any help with preparing for your next event, check our our HYROX coaching options<\/a> and 12 week training plan<\/a>.<\/p>\n And to be kept up to date on the new articles on the site, enter your email address in the box below and we\u2019ll keep you posted with our weekly HYROX email that will help you save time \/ improve your performance in your next race!<\/p>\n <\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":" The Rowing station is the 5th\u00a0station in a HYROX event.\u00a0 By the time you get here, you will have run a total of 5km, and completed 4 other functional stations (including ski erg, sled push, sled pull, and burpee broad jumps). Whilst there are certainly no \u201ceasy\u201d stations in HYROX, the rowing is the one […]<\/p>\n","protected":false},"author":2,"featured_media":19773,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[140],"tags":[62,61,63,45],"class_list":["post-4827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-functional-stations","tag-concept2-row","tag-row","tag-row-erg","tag-rowing"],"yoast_head":"\nHYROX Rowing Requirements<\/strong><\/h2>\n
Damper Settings<\/strong><\/h2>\n
<\/strong><\/h2>\n
HYROX Rowing Technique<\/strong><\/h2>\n
2. Drive – Legs first (push like a leg press), then lean back slightly, then pull handle to lower ribs. Elbows travel back.
3. Finish – Handle at lower ribs, legs straight, slight lean back, core tight.
4. Recovery – Arms away first, then hinge body forward, then knees bend \u2014 slow and controlled.<\/p>\nStroke Rate<\/strong><\/h2>\n
Breathing<\/strong><\/h2>\n
Rowing Hacks<\/strong><\/h2>\n
Getting In and Out the Rower<\/strong><\/h2>\n
Pacing Yourself<\/strong><\/h2>\n
What If I Don\u2019t Have Access to a Rowing Machine?<\/strong><\/h2>\n
Podcast Tips<\/strong><\/h2>\n