Rowing is one of the most overlooked yet critical stations in Hyrox. Often, athletes focus on brute force or a fast stroke rate, but efficiency is what truly makes the difference. Read our guide on how to improve your rowing for Hyrox to help master the rowing machine to not only saves you energy but also set you up for success in the later stages of the race.
In this guide, we’ll explore key rowing techniques, common mistakes, and effective training strategies to help you make every stroke count in Hyrox. Whether you're a beginner or a seasoned competitor, these tips will help you row smarter and faster.
Why Rowing Efficiency Matters in Hyrox
In a Hyrox race, every movement counts, and rowing is no exception. Unlike shorter CrossFit WODs, where sprinting might be effective, Hyrox rowing requires sustained effort and efficiency. Rowing inefficiently can leave you gassed out before tackling tougher stations like sled pushes, wall balls, or lunges.
Take this scenario: two athletes both achieve a split pace of 2:08/500m. One rows at 33 strokes per minute (SPM) with light, quick strokes, while the other rows at 23 SPM with powerful, controlled strokes. The second athlete conserves more energy by focusing on a strong drive and a slower recovery. Over the 1,000-meter distance in Hyrox, this efficiency can mean the difference between hitting your goal or burning out prematurely.
Breaking Down Efficient Rowing Technique
To row efficiently for Hyrox, you need to focus on technique. Here’s a breakdown of the rowing stroke and how to optimise each phase:
1. The Catch
This is where the stroke begins. Sit tall, with your shins vertical and arms extended. Engage your core and prepare to drive through your legs. Avoid hunching your back, as this wastes energy and risks injury.
2. The Drive
The drive is your power phase. Push through your legs first, then open your hips, and finally pull the handle to your chest. Most of your power should come from your legs, not your arms. Aim for a strong, explosive motion to maximise each stroke.
3. The Finish
At the finish, your legs should be straight, your core braced, and your hands at your chest. Avoid leaning too far back, as this can slow your recovery.
4. The Recovery
The recovery phase is where efficiency is won or lost. Take your time returning to the catch position. Let your legs bend first, followed by your arms and torso. A slower recovery lowers your heart rate and conserves energy for other stations.
Common Rowing Mistakes and How to Fix Them
Mistake 1: Overly High Stroke Rate
Many athletes believe a faster SPM equals a faster row. However, a high stroke rate with low power often leads to early fatigue. Instead, aim for a stroke rate of 22-26 SPM, focusing on power during the drive.
Mistake 2: Pulling with the Arms
Rowing is a full-body movement, but many athletes over-rely on their arms. Fix this by emphasising a powerful leg drive before engaging your upper body.
Mistake 3: Poor Posture
Slouching or hunching over can lead to inefficiency and even injury. Sit tall, brace your core, and keep your shoulders relaxed throughout the movement.
For more tips on avoiding fatigue during Hyrox, check out our guide on how to train for Hyrox.
Training Tips to Improve Rowing for Hyrox
Consistency is key to improving your rowing. Incorporate these training strategies into your routine:
1. Power Intervals
Alternate between high-intensity intervals (e.g., 250m at 90% effort) and active recovery. This builds explosive power while mimicking the demands of Hyrox.
2. Steady-State Rowing
Rowing at a consistent pace (e.g., 5,000m at 22-25 SPM) builds endurance and reinforces efficient technique.
3. Hyrox-Specific Workouts
Combine rowing with other Hyrox movements, like sled pushes or burpees, to simulate race conditions. For example:
Row 500m at a steady pace.
Push a sled for 50m.
Repeat 4-6 rounds.
Need help structuring your training? Explore our ultimate Hyrox training plan for guidance.
Key Metrics to Track on the Rowing Machine
To monitor your progress, use these metrics during your rowing sessions:
Split Pace: Your time per 500m. Aim to maintain a consistent split across your training distances.
Stroke Rate (SPM): Target 22-26 SPM for efficient rowing.
Watts: A measure of your power output. Strive to increase this without raising your stroke rate.
Tracking these metrics over time will help you fine-tune your technique and build confidence for race day.
Workouts to Improve Hyrox Rowing
Here are two sample workouts tailored for Hyrox athletes:
Workout 1: Rowing Power Builder
5 rounds:
Row 300m at 90% effort (target 22-25 SPM).
Rest for 2 minutes.
Workout 2: Hyrox Rowing Simulation
Row 1,000m at your target split pace.
Immediately perform 10 sandbag lunges.
Rest for 3 minutes.
Repeat 3-4 rounds.
Want to improve other stations too? Read our guide on nutrition for Hyrox.
Final Thoughts: Make Every Stroke Count
Rowing is about more than just brute force—it's about efficiency, control, and sustainability. By focusing on a powerful drive, a slower recovery, and consistent pacing, you can conserve energy for the tougher stations ahead.
Experiment with these techniques and workouts during your training to find what works best for you. And remember, rowing isn’t just about the numbers on the monitor—it’s about setting yourself up for success throughout the entire race.
If you’re looking for more tips and tricks to dominate your next Hyrox event, check out our Hyrox training resources.
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