{"id":395378,"date":"2026-04-09T02:22:12","date_gmt":"2026-04-09T06:22:12","guid":{"rendered":"https:\/\/www.puregym.com\/us?p=395378"},"modified":"2026-04-09T02:22:12","modified_gmt":"2026-04-09T06:22:12","slug":"hyrox-rowing","status":"publish","type":"post","link":"https:\/\/www.puregym.com\/us\/blog\/hyrox-rowing","title":{"rendered":"Hyrox Row Guide: Everything You Need to Know"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h1 class=\"post-title mt-3 mb-3\">Hyrox Row Guide: Everything You Need to Know<\/h1>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;25pax&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1775629446445{background-image: url(https:\/\/www.puregym.com\/us\/wp-content\/uploads\/2026\/04\/Hyrox-Row-Guide-Everything-You-Need-to-Know-_NB.jpg?id=395381) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Training for a\u00a0Hyrox event\u00a0means mastering the ability to pace and perform well under fatigue. We&#8217;ve been sharing training tips for each of the\u00a08 Hyrox stations\u00a0in our\u00a0Hyrox blog\u00a0series; today we&#8217;ll be covering the Hyrox rowing station.<\/p>\n<p>PureGym Assistant Manager, PT and Hyrox athlete Marcus Rayfield share his best advice on training, technique, and race-day strategy so you can smash the row and stay strong for the rest of the race.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1775629480730{margin-right: 10px !important;}&#8221;]<\/p>\n<h2>What Is the Rowing Event in Hyrox?<\/h2>\n<p>Hyrox races are made up of 8 sets of 1,000m runs and a functional fitness station. The fifth station is a 1,000m row on the Concept2 rower, which means you\u2019ll run 1,000m, row 1000m, then get straight out on another 1000m run.<\/p>\n<p>By the time you reach the rower, you&#8217;ll already have done five 1,000m runs and four different fitness stations, with plenty more still to come. Your engine will already be taxed. which is why technique and pacing are important.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What Are the Benefits of Rowing?<\/h2>\n<p>Rowing offers training benefits that extend beyond\u00a0Hyrox competition day:<\/p>\n<ul>\n<li><strong>Cardiovascular endurance.<\/strong> Rowing is an excellent cardiovascular exercise, building both endurance and the ability to maintain power output under accumulated fatigue.<\/li>\n<li><strong>Full body strength and conditioning.<\/strong>\u00a0Rowing works multiple muscles in the body, including the legs, arms, shoulders, back, and core.<\/li>\n<li><strong>Low impact.<\/strong>\u00a0This is a low impact, joint friendly cardio activity.<\/li>\n<li><strong>Skill transference.<\/strong>\u00a0Rowing strength and endurance transfers well to the\u00a0sled push,\u00a0sled pull, and\u00a0ski erg.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What Setting Will You Use for the Rower?<\/h2>\n<p>Rowing is one of the few Hyrox stations where you can adjust the equipment settings, meaning you can choose the Hyrox row setting that matches your race strategy, strength profile, and training experience.<\/p>\n<p>The damper setting works by adjusting the amount of air taken into the flywheel housing on the side of the rower. A higher damper setting allows more air in, making it harder to spin.<\/p>\n<ul>\n<li>Lower settings (1-4): to work on speed and stroke rate, requires higher cadence<\/li>\n<li>Medium settings (5-7): balanced approach for most athletes during Hyrox rowing<\/li>\n<li>Higher settings (8-10): increased resistance but can lead to early fatigue<\/li>\n<\/ul>\n<p>A damper setting of around 5-7 is ideal for balancing power generation with the ability to keep going for 1,000m, so start with this and use your training to find which setting works best for you.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What Rowing Distance Will You Need to Cover in Hyrox?<\/h2>\n<p>The Hyrox rowing distance is 1,000 meters across all competition categories and divisions. 1,000m requires both power and endurance \u2013 it\u2019s long enough to need sustained effort but short enough that technique and pacing can significantly impact your time.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>What Is the Average Time of the Rowing in Hyrox?<\/h2>\n<p>There are many factors that can impact your Hyrox rowing times, from training experience and technique to age and even things like dehydration and sleep. Understanding average times can help you set realistic goals and give you something to aim for in your training.<\/p>\n<p>Beginner competitors typically complete the 1,000m in 4:30 &#8211; 5:30 minutes, intermediate athletes often finish in 3:45 &#8211; 4:30 minutes. Elites can do the row in as little as 3:15 minutes.<\/p>\n<p>The average Hyrox row time for recreational athletes falls around 4:30 minutes, but don&#8217;t let these numbers add pressure. Focus on maintaining a steady rhythm and keeping your technique efficient. Remember, you\u2019ve still got 3 x 1000m runs, the farmer\u2019s carry, sandbag lunges, and wall balls to go!<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>6 Best Training Exercises to Improve Your Rowing Performance<\/h2>\n<p>Practice rowing is one of the best ways to improve your rowing technique and endurance but that shouldn\u2019t be the only training you do for the Hyrox row station.<\/p>\n<p>Including exercises that build rowing-specific strength and movement patterns is one of the best ways to increase your rowing power and speed. Many of these exercises transfer well to other Hyrox stations too.<\/p>\n<ol>\n<li><strong>Bent over rows:<\/strong>\u00a0builds posterior chain strength and pulling power for stroke efficiency.<\/li>\n<li><strong>Face pulls:<\/strong>\u00a0strengthens rear deltoids and improve posture for sustained technique.<\/li>\n<li><strong>Cable\/machine rows:<\/strong>\u00a0builds specific pulling strength with controlled resistance.<\/li>\n<li><strong>Deadlifts:<\/strong>\u00a0develops hip hinge mechanics and posterior chain power for leg drive.<\/li>\n<li><strong>Plank variations:<\/strong>\u00a0strengthen core for efficient power transfer.<\/li>\n<li><strong>Squat jumps:<\/strong>\u00a0build explosive leg power for strong drive phase.<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>Pacing Yourself for the Rowing Event in Hyrox Competitions<\/h2>\n<p>The Hyrox row is the fifth station in a Hyrox event, so strategic pacing is essential. At this point in the race, you&#8217;ll be fatigued\u00a0and\u00a0you&#8217;ll need to preserve energy for the rest of the race.<\/p>\n<p>The smartest athletes avoid the temptation to sprint early which is hard to maintain. Instead, aim to maintain 26-30 strokes per minute, and focus on powerful leg drive and keeping an efficient rhythm.<\/p>\n<ul>\n<li>Start at controlled intensity, around 80-85% effort<\/li>\n<li>Maintain consistent stroke rate throughout the distance<\/li>\n<li>Think about strong leg drive rather than arm pulling<\/li>\n<li>Save any intensity for the final 250m if you feel strong<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>Common Mistakes and How to Avoid Them<\/h2>\n<p>Technical mistakes during the row Hyrox station can sap your energy and slow you down. The most common mistakes are:<\/p>\n<ul>\n<li><strong>Over pulling with your arms.<\/strong>\u00a0Driving through your legs should be the main source of power for your row. Overusing the arms reduces power output and efficiency, meaning you&#8217;ll move slower while using up more energy.<\/li>\n<li><strong>Setting the damper too high.<\/strong>\u00a0A high damper setting creates more resistance and can lead to early fatigue.<\/li>\n<li><strong>Inconsistent pacing.<\/strong>\u00a0Inconsistency causes spikes in heart rate which increases recovery time.<\/li>\n<li><strong>Poor posture.<\/strong>\u00a0Poor posture strains the back, reduces core efficiency, and makes it harder to row efficiently.<\/li>\n<\/ul>\n<p>Remember to drive through your legs, set that damper between 5-7, and settle into a strong steady rhythm that allows you to breathe. 1000m is a fair way to row, so don&#8217;t try to sprint it.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>How Can You Incorporate Row Training Into Your Hyrox Preparation Plan?<\/h2>\n<p>Your Hyrox row prep should include a mix of specific rowing training to build good technique and fitness, exercises to build strength and power in the muscles involved in rowing, and race simulation sessions to practice transitions and rowing under fatigue.<\/p>\n<p>Aim to do 1-2 rowing sessions per week, starting by building a solid base with longer steady-state sessions at a moderate intensity to develop aerobic capacity. You can then bring in threshold training, such as sustained efforts at race pace, and interval work like short, high-intensity repeats to build power and speed.<\/p>\n<p>Here\u2019s a Hyrox rowing workout you can try that develops the energy systems and pacing skills you\u2019ll need on race day, and builds your confidence in maintaining speed under fatigue:<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2>Workout: 400m Row Repeats<\/h2>\n<ul>\n<li>400m row at race pace effort<\/li>\n<li>Rest for half the time it took to complete the row<\/li>\n<li>Repeat 3-6 times<\/li>\n<\/ul>\n<p>Aim for a consistent pace across the efforts. For example, if the 400m row took you 1:40, you&#8217;d rest for 0:50.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1775630343003{background-color: #d1e2e3 !important;}&#8221;][vc_column][vc_column_text css=&#8221;.vc_custom_1775630314348{padding-right: 30px !important;padding-bottom: 30px !important;padding-left: 30px !important;}&#8221;]<\/p>\n<h2>FAQs About Hyrox Rowing<\/h2>\n<h3>What makes a good Hyrox row time?<\/h3>\n<p>Your Hyrox row time depends on your fitness, technique, and experience as well as individual factors like height and age. Focus on good technique and a steady pace rather than comparing yourself to others.<\/p>\n<h3>How often should I train rowing for Hyrox?<\/h3>\n<p>Include 1-2 specific rowing sessions in your weekly Hyrox training, including steady state workouts for endurance and technique and intervals for practicing power and working under fatigue.<\/p>\n<h3>What rowing machine for a rowing Hyrox workout?<\/h3>\n<p>Hyrox competitions use Concept2 rowers, so you should try to access these in training to familiarize yourself with the damper, display, and general feel of the machine.<\/p>\n<h3>Should I focus more on power or endurance for the 1000m row?<\/h3>\n<p>Both are important, but endurance typically takes priority for the 1,000m Hyrox rowing distance. Train for sustainable power output rather than short bursts of max effort.<br \/>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;20px&#8221;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Everything you need to know about the Hyrox row. Learn proper technique, pacing strategies, and tips to boost endurance and performance every race.<\/p>\n","protected":false},"author":49,"featured_media":395381,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-395378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/395378","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/users\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/comments?post=395378"}],"version-history":[{"count":2,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/395378\/revisions"}],"predecessor-version":[{"id":395384,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/395378\/revisions\/395384"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media\/395381"}],"wp:attachment":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media?parent=395378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/categories?post=395378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/tags?post=395378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}