HYROX Rowing Guide: Rowing Technique and Strategy

The row (Rowing) comes at the midpoint of the race, right after the Burpee Broad Jumps. You arrive with five kilometres and four stations already behind you. Your heart is racing and your body is looking for oxygen.

Well-managed Rowing is an opportunity to lower your heart rate and arrive at the Farmers Carry with a more controlled body. In this guide you'll understand the correct sequence and how to come out ready for what's left.

We've prepared a video on how to set up the station and then we explain some key points in more detail and how you can get access to the full course at no cost, gifts, discounts and much more.

Let's break it down. First, the video on how to set up this station:

👉 COMPETING IN DOUBLES?

If you're competing in pairs, don't miss this post that includes a video with the key points for this station in pairs mode.

Velites is an international partner of HYROX, and we have developed specific resources for you to help you prepare for this competition: a complete video course with running technique and station-specific content, preparation for the pairs competition, free access to our app with exclusive training plans, gifts, discounts and much more. Join and enjoy.

👉 Click here or on the image:

Also, if you want to train a specific HYROX station, here are the athlete guides we already have unlocked:

HYROX Guide: Running
HYROX Guide: SkiErg
HYROX Guide: Sled Push
HYROX Guide: Sled Pull
HYROX Burpee Broad Jumps
HYROX Guide: Farmers Carry
HYROX Guide: Sandbag Lunges
HYROX Guide: Wall Balls

What is Rowing in HYROX?

It consists of rowing 1,000 metres on the ergometer (Concept2 RowErg). It's the only station completed while seated, which allows the lower body a partial rest while the aerobic system keeps working.

Technique: The sequence that changes everything

Rowing is coordination. The efficient sequence is:

The Drive: Legs, torso and finally arms. The legs generate the power.
The Recovery: Arms, torso and finally legs. This phase should last twice as long as the drive.

Official rules and penalties

Feet must be on the footbeds and the buttocks on the seat before touching the handle.
Resistance (damper) is usually set at level 6, but you can adjust it.
At the end, raise your hand and wait for the judge's confirmation before getting up.

Strategy: Don't do a final sprint

A stroke rate between 24 and 28 strokes per minute is ideal. The goal is not to row fast, but to lower your heart rate to face the second half of the race with confidence.