HYROX Rowing Strategy

The HYROX Row Station

In HYROX, you row 1,000m on a Concept2 as one of eight exercise stations, each separated by a 1km run. The row typically comes as the first or second station. It takes 3:00-5:00 depending on fitness. The critical factor is managing your effort so the row does not destroy your legs for the subsequent running and exercise stations.

Pacing Strategy

Do not sprint the 1,000m row. Pace it at approximately your 5K erg pace or 10-15 seconds slower than your 2K split. The goal is to complete the row in a solid time without creating excessive lactate that impairs your running. Start at your target pace from stroke one — do not go out fast. Maintain a consistent split for the full 1,000m. A 1:55-2:00 pace that is sustainable beats a 1:45 start that forces you to walk the next 1km run.

Transition Management

Time lost in transitions adds up across eight stations. Set up the erg quickly: strap in feet, adjust foot plate height, and grab the handle. Take 2-3 strong strokes to get the flywheel spinning. At the end, unstrap quickly and stand with purpose — do not collapse. Practise transitions in training until they are automatic.

HYROX-Specific Training

Train the row in context: row 1000m immediately after a 1km run at race pace. This simulates the fatigue you will feel on race day. Include 2-3 brick sessions per week (run + row or row + exercise). One standalone erg session per week of 4-6 x 1000m with 2:00 rest builds erg-specific fitness.

Workout Plan

Tips

• +Practise the erg-to-standing transition until it is smooth and fast.
• +Set the damper to 5-6 for HYROX — slightly higher than pure rowing for quicker starts.
• +Wear shoes you can easily slide into the footrests (no bulky boots).
• +Use Watta to track your 1000m training pieces and identify your optimal HYROX pace.
• +Focus on controlled breathing during the row — deep rhythmic breaths, not gasping.

Further Reading

• Concept2 Training Resources — Official training guides and workout of the day from Concept2.
• British Rowing — Indoor Rowing — Training plans and resources from the national governing body.
• Concept2 Rankings — Global erg rankings by distance, age, and weight category.