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  • Station 5

Row Erg

Distance:

1000 m

Hyrox Rowing

Stay Efficient, Control Your Breathing, Save Your Legs

Your Complete Guide to Technique, Pacing & Smooth Rowing Under Fatigue

At this point in the race, your body is tired — and now you’re asked to sit down and row 1000 meters without letting your heart rate explode. It’s not about going hard. It’s about staying smooth and efficient. Athletes who row with power and control are the ones who gain time here instead of loosing it.

This guide will show you how to pace your row, what technique matters most in HYROX, and how to train for power without burning out your legs or back.

Summary

Row Erg in Hyrox

The 1000m row is a trap for impatient athletes. After four stations, you finally get to sit down — and many people either zone out or go too hard. You’ll pay for both.

This is your opportunity to regulate your breathing, lock into a rhythm, and save your legs for next stations. The best athletes treat the row as active recovery with intent — not a sprint, and not a rest.

Rowing Technique for HYROX

Forget elite rowing mechanics — you’re not training for a world record. HYROX rowing is about power, simplicity, and repeatability under fatigue.

Technique Basics:

  • Start tall with a neutral spine
  • Push with your legs first
  • Then lean back slightly with your torso
  • Finish with a pull to your chest
  • Return in reverse: arms → torso → legs

HYROX Priorities:

  1. Long, powerful strokes

  2. Controlled returns (don’t rush!)

  3. Minimize other movement that wastes energy

Drill:

Row 5x100m with eyes closed — feel the rhythm of legs → hips → arms → and reverse.

Building a Strong Foundation: Posture & Hip Hinge

Rowing isn’t about core bracing like the SkiErg — it’s about hip drive, posture, and clean sequencing. A strong back and proper setup are the foundation for efficient, repeatable strokes.

Technique Tips:

  • Sit tall in the front — don’t round your back or collapse your chest.

  • Keep your shins vertical — don’t let your knees shoot over the toes.

  • Hinge from the hips, not the spine — your torso should pivot, not fold.

  • Sequence matters: legs → hips → arms on the drive, and reverse it on the return.

Avoid:

  • Early arm pull — you’ll lose leg power and shorten your stroke.

  • Slamming the seat into the heels — keep it smooth and connected.

  • Overreaching at the catch — you’re not gaining distance, just losing tension.

Posture Primer (Pre-RowErg Warm-up):

  • 3×10 Hip Hinges with barbell (practice neutral spine and strong back)

  • 3×10 Seated Leg Drives (feet on wall, mimic catch position + drive)

Hyrox Rowing

Pacing Strategy: Stroke Rate & Split Targets

The rower will show your SPM (strokes per minute) and your 500m split pace. The goal is to find a strong but maintainable rhythm.

Don’t try to “win the row” — you’ll lose the next station if you go too hard.

Ideal Stroke Rates:

  • Beginners: 24–26 SPM

  • Intermediate: 26–28 SPM

  • Competitive: 28–30 SPM

  • Elite: 30–32 SPM (with clean technique)

Average Split Targets (per 500m):

Athlete Level Men’s Split Women’s Split
Elite/Pro 1:40–1:50 1:50–2:00
Competitive 1:50–2:10 2:00–2:20
Intermediate 2:10–2:20 2:20–2:40
First-timers 2:20–2:40 2:30–2:50

Tip:
Start 5% easier than your target pace and finish stronger. The row isn’t about PR’ing — it’s about control.

Training Sessions for Race-Specific Row Fitness

Duration: 30–40 minutes
Focus: Power output, pacing under fatigue, breathing control

Warm-Up (5 minutes):

● 3 min easy row
● 10 air squats
● 10 scap pulls on rower
● 10 hip hinges (PVC or unloaded)

Main Set A (Threshold Builder):

5 Rounds:

  • 300m row @ race pace

  • 10 kettlebell goblet squats

  • 45s rest

Progression Tip:
Add a final 1000m row at the end to simulate race fatigue.

Main Set B (Fatigue Simulation):

4 Rounds:

  • 15 wall balls

  • 500m row

  • 30s plank

  • 1 min rest

Goal: Maintain consistent splits across all rounds.

Hyrox Rowing Tips

No RowErg? No Problem

If you don’t have access to a Concept2 RowErg, don’t worry — you can still train effectively with smart substitutions. Focus on movement patterns (hip extension, posterior chain), cardiovascular load, and fatigue management.

Substitute Options:

● Assault Bike / Echo Bike – Match the time or calories of a 1000m row
● Running Intervals (on incline) – 4x250m fast with 30s rest
● Kettlebell Swings + Jump Rope – 20 swings + 100 skips x 5 rounds
● Sumo Deadlift High Pulls (light barbell or kettlebell) – Mimics the row pull pattern
● Heavy Sled Pull (seated or standing) – Builds posterior chain strength & pull capacity

Key Focus:
Maintain consistent pacing, posterior chain engagement, and controlled breathing under fatigue. The row is about rhythm and power — replicate that feeling no matter the tool.

Bonus Strength & Conditioning

Deadlifts (moderate reps, focus on leg drive)
Bent-over rows – build mid-back for clean pulls
Kettlebell swings – mimic explosive hip extension
Box squats – teach drive without knee collapse
20s Row Sprints (short intervals) – teach power without burnout
Tempo Rows – build rhythm and control

Hyrox Rowing Tips

Common Mistakes to Avoid

🚫 Pulling with arms first — kills power
🚫 Rushing the return — spikes heart rate
🚫 Hunching the back — leads to fatigue and poor breathing
🚫 Shortening the stroke — wastes effort
🚫 Forgetting to breathe — heart rate skyrockets

Fix: Film your rowing and compare it to race footage. Work on long, relaxed strokes.

Final Takeaways: What to Focus On

✅ Long, powerful strokes — not short sprints
✅ Save your legs — push, don’t pull
✅ Row tall — open your chest
✅ Control the return — breathe and reset
✅ Maintain a rhythm you can sustain
✅ Know your split range — don’t chase PRs
✅ Use the row to recover — then prepare for Farmers Carry

Other Station Tips

Ski Erg

  • 1000 m
Station 1

Sled Push

  • 50 m (4×12.5m)
Station 2

Sled Pull

  • 50 m (4×12.5m)
Station 3

Burpee Broad Jump

  • 80 m
Station 4

Farmer’s Carry

  • 200 m
Station 6

Sandbag Lunges

  • 100 m
Station 7

Wall Balls

  • 100 reps
Station 8

Running

  • 8 x 1000 m
Running
Hyrox RH Training Club

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Email: team@rhtrainingclub.com

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