HYROX Rower Guide
- Hayden Wilcox
- Jul 17
- 3 min read
Quick Overview
Distance & Order: All individual divisions row 1,000 m on a Concept2 RowErg-typically the fifth station in the HYROX sequence, following the SkiErg and sled work
Time Goals:
Men: average ~4:50 min; top times ~3:45-4:00 min
Women: average ~5:05 min; top times ~4:15-4:30 min
Men’s Pro: ~4:30 avg; top ~3:45-4:00 min
Women’s Pro: ~4:55 avg; top ~4:10-4:30 min
Machine & Setup
Equipment: HYROX uses the Concept2 RowErg with PM5 monitor-the benchmark in rowing ergometers .
Damper & Feet:
Damper is preset to 6, but athletes can adjust pre-rowing .
Foot straps should be snug-some rowers leave them loose to save transition time.
Technique Breakdown (Catch → Drive → Finish → Recover)
1. Fast Mount & Setup
Jump in swiftly: strap one foot, start moving, then strap the other on the go.
Keep torso upright, core engaged, shoulders relaxed.
2. Break Down the Stroke
Catch: Slide shins vertical, lean forward hips, arms straight.
Drive:
Legs: 60% power - push hard.
Hips/back: 30% - hinge after full leg extension.
Arms: final 10% - pull handle to lower ribs
Finish: Lean back slightly, handle touches torso.
Recovery: Reverse sequence - arms → hinge → bend knees.
Quality beats quantity: controlled recovery = energy savings.
3. Rhythm & Breathing
Stroke rates: Men ~27 spm, Women ~30 spm; pro-level athletes maintain rhythm under fatigue
Use exhale during drive, inhale during recovery.
AT-HOME HYROX GYM SUPPLIES
2) Rower
3) Wall Ball
4) Sled
Pacing & Strategy
Use as Active Recovery: Rowing sits you down-use this to lower heart rate slightly rather than blasting full throttle
First 200 m: Start easy to settle before picking up pace
Mid-section: Maintain a steady split from training.
Last 200-300 m: Shift gears-gradual increase, not sprint burnout.
Common Pitfalls to Avoid
Too fast out the gate → legs burn prematurely.
Overreaching at catch → lower-back rounding, energy waste
Arms doing the work-ensure leg-first strategy .
Uncontrolled recovery → disrupts rhythm and wastes strokes.
Race Execution & Judging Rules
Feet must stay on plates and butt on the seat throughout the row.
Judge resets the monitor pre-row; you signal by raising your hand when approaching 1000 m .
Unauthorized movement off the machine before confirmation results in penalties .
Training & Prep
Build row-specific endurance: 3×1000 m at steady pace; 5×500 m at race intensity.
Technique drills: strapless rowing, single-leg drills, video feedback.
Strength work: deadlifts, Romanian deadlifts, leg press, and back-focused pull exercises .
Mixed sessions: combine runs with rowing to mimic race fatigue “compromised running”.
Pro Tips from the Community
“With proper technique going around 4 min is not hard… most of the strength is from your legs” - r/hyrox “4:35 is not how long it actually took to row 500 m… includes transition time”
If transitions add ~10‑15 s, your pure rowing is likely significantly faster.
Final Checklist for Race Day
Summary
The HYROX rowing station is a tactical blend of endurance, technique, and pacing. By mastering smooth rowing mechanics and using the rower smartly, as both a test and mini recover point-you can preserve energy, gain ground in the race, and avoid common mistakes.
Need a Full HYROX Training Plan?
If you’re racing in HYROX Dallas or another upcoming event, SIGN UP for our personalized coaching options to build endurance, power, and race-specific strength, including all stations like sleds, carries, and wall balls.
Comments