Station 5 of 8
Rowing — Standards & Technique
Coming off burpees, the row is an active recovery opportunity if paced right.
Hyrox Rowing weights by division
| Division | Specification |
|---|---|
| Open / Doubles | 1,000m on Concept2 RowErg |
| Pro | 1,000m on Concept2 RowErg |
Common no-reps on Rowing
- Stopping the monitor early
- Unstrapping feet with meters remaining
How to execute Rowing
- Strap at the ball of foot. Not at the arch. A sloppy strap shortens the drive every stroke.
- Legs, back, arms. Drive sequence on the way out; reverse on the recovery.
- Slow the recovery. Aim for 1:2 drive-to-recovery ratio to bring heart rate down.
- Hold a 24-28 stroke rate. Lower rate, stronger drive moves the boat with less cost.
Full technique breakdown
Read the full rowing technique guide for drills, common mistakes, and a training block to improve at this station.
Pacing targets by division
Looking for the time you should hit on Rowing? Browse pacing targets by division and age group or try the Hyrox time calculator.