Hyrox Rowing technique & tips
1000 metres on a Concept2 rower. Full-body effort that tests your aerobic engine. Efficient technique here saves energy for the final three stations.
1000 metres on a Concept2 rower. Full-body effort that tests your aerobic engine. Efficient technique here saves energy for the final three stations.
Damper setting 5–7 for best efficiency
Stroke rate 24–28 per minute
Negative split: first 500m 3–5 sec slower than second
Beginners: 5:00–6:30. Intermediate: 3:45–5:00. Competitive: under 3:45. Remember, this is mid-race — your fresh time will be faster.
Most athletes perform best at 5–7. Higher settings just tire you out faster without adding power.
Train rowing after running to build tolerance. During the race, focus on a smooth drive and don’t over-compress at the catch.