Hyrox RowErg: Technique, Damper, Times & Training Tips

What is the RowErg at Hyrox?

The RowErg is the fifth of eight stations in a Hyrox race. You row 1,000 meters on a Concept2 RowErg: the world standard in ergometers and the most used rowing machine in sporting competitions and CrossFit. The distance is the same for all categories: Open, Pro, Doubles & Relay.

At that point in the race you have already completed: running 1 km → SkiErg → 1 km walk → Sled Push → 1 km walk → Sled Pull → 1 km walk → Burpee Broad Jumps → 1 km walk. After the RowErg, three more stations await: Farmers Carry, Sandbag Lunges and the Wall Balls - each with a kilometer of walking in between. So your race is far from over.

Hyrox coach Greg Williams of Rox Lyfe describes it aptly: it may be the only moment in the race that you sit, but that does not mean it is a moment of rest. Anyone who does not take the RowErg seriously in training and on race day will lose time and energy for the stations that follow.

Rules & standards

The official rules for the RowErg are clear and easy to remember:

• The monitor is reset by a referee or volunteer before the start. Always check this before you start.
• Both feet must be in the foot holders before picking up the handle. They may not touch the ground as long as you are rowing.
• After reaching 1,000 meters, raise a hand to signal the judge. You may only leave the machine after confirmation.
• The damper may be adjusted before and during rowing, and as often as you wish. In the event of a technical malfunction, the clock does not stop automatically: report problems immediately to the judge.
• In the Doubles category, the resting partner places the rowing stick back on the machine before the alternating partner sits down. You are not allowed to literally pass the handle from hand to hand.

Which vaper setting do you use best?

The damper on the Concept2 RowErg regulates how much air the flywheel takes in per stroke. Higher damper = more air resistance per stroke, which makes every pull feel heavier, but also slows the flywheel faster. Lower damper = less resistance, flywheel retains more energy between strokes.

The RowErg is preset to position 6 for all categories. You can adjust the damper during rowing, as often as you want.

But just like with the SkiErg, a higher setting is not automatically better. It's about the drag factor (the effective resistance based on your stroke speed), not about the damper setting itself. The same number can give a completely different feeling on a different machine.

Practical advice: test in training at which position you can row efficiently and powerfully for 1,000 meters. Most Hyrox athletes are optimally between positions 4 and 7. Do you really not know? Leave position 6 and adjust while rowing if it is not correct. More technical explanations about drag factor can be found at concept2.com.

What is the average time of the Hyrox RowErg?

The RowErg is one of the most even stations in Hyrox: the time differences between athletes are smaller here than at stations such as the Sled Push or the Burpee Broad Jumps. That is to say: you can gain relatively little time here, but you can also lose relatively little time, as long as you have your technique in order and do not over-row.

What you can read from this: the difference between a regular Open athlete and a Pro athlete at this station is smaller than you would expect. The RowErg rewards technique and efficiency more than brute force. Anyone who rows smart at the right stroke rate will score well here, regardless of how big or strong you are.

Technique: how do you row correctly on the RowErg?

The biggest misconception about rowing: it's an arm station. It absolutely isn't. A correct rowing movement starts with the legs and ends with the arms (in that order). Anyone who reverses this will lose strength and exhaust their arms unnecessarily.

The four phases of a rowing movement

1. The catch (starting position)Slide forward, knees bent, torso slightly forward (but not slumped), arms extended, handle held at knee height. This is your loaded position, compare it to a squat setup.

2. The drive (the power phase)Start with a powerful leg impulse: push yourself away from the footplates. Only when your legs are almost straight should you lean your torso back (toward 1 o'clock on a clock). Only then do the arms come into action: pull the handle towards your rib cage, elbows along the body.

3. The finish (final position)Legs extended, torso slightly back, handle against the abdomen/rib cage. Short moment of power: this is where you generate the most output.

4. The recoveryArms straight back, torso tilts forward, knees bend, slide back to catch position. This is the rest phase: take your time, don't force anything.

The order in the drive is always: legs → back → arms. The order in the recovery is the reverse: arms → back → legs.

Legs, back or arms: how do you distribute the power in a Hyrox context?

In a traditional rowing race, the division is roughly 60% legs, 20% back, 20% arms. At Hyrox this distribution is deliberately different: your legs are already tired from the Sled Push, Sled Pull and five kilometer walk — and after the RowErg, Sandbag Lunges, Farmers Carry and Wall Balls follow.

Many Hyrox athletes consciously choose to use the upper body a little more on the RowErg than with traditional rowing. This is to save my legs for the rest of the race. This is personal and depends on your strength balance, but it is something to consciously test in training.

Stroker rate: how many strokes per minute?

The Concept2 monitor shows your strokes per minute (SPM). Hyrox takes a different approach than pure rowing competitions: you are looking for a stroke rate that allows you to row powerfully without making your heart rate explode.

For most Hyrox athletes, the optimal stroke rate is between 24 and 30 SPM. Stronger athletes often perform better at a lower rate with more powerful strokes. More aerobic athletes should go a little higher (28-32 SPM) for a higher cadence. Above 32-35 BPM you lose power per stroke and your heart rate increases rapidly.

The rule of thumb: power per blow counts more than speed of the blow. One slow, powerful blow is more efficient than ten quick, half-hearted blows.

Which muscles does the RowErg use?

The RowErg is a true full-body machine. Even though with the wrong technique it feels like a pure arm workout. These are the muscle groups that are active with correct technique:

• Quadriceps: the primary motor during the drive phase (leg press).
• Glutes & hamstrings: finishing the leg press and stabilizing the hip.
• Erector spinae (back extensors): the leaning of the torso back in the drive phase.
• Latissimus dorsi (back muscle): the primary pulling muscle for the arm phase.
• Trapezius & rhomboids: shoulder and back stability.
• Biceps & forearms: the end pull from the handle to the chest.
• Core: stabilizes the torso throughout the entire movement.

Important for Hyrox: the quadriceps are again heavily loaded at this station, after the Sled Push and the Sled Pull. Consciously train rowing in combination with sled work and walking to learn to manage cumulative fatigue.

Pacing strategy: how do you divide the 1,000 meters?

You are at the fifth station with three more to go. That's the context of every decision you make on the RowErg. There are two common extreme approaches, and both are wrong.

Too fast: You row the 1,000 meters almost at maximum effort, gaining 20-30 seconds on this station, but then losing 1-2 minutes on the Farmers Carry, Sandbag Lunges and Wall Balls. Net result: loss of time.

Too slow: you "spare yourself" and unnecessarily lose time at a station that may be within your comfort zone. The RowErg is also not the time to abandon the race.

The right approach is somewhere in between: control intensity at 80-85% of your max. Use the first 200-300 meters to get into your rhythm, keep that pace constant and finish strong in the last 200 meters. Don't go all-out, but don't meander either.

A useful rule of thumb from Rox Lyfe: if you know that you can complete the 1,000 meters 15-20 seconds faster than you are doing now, then those 15-20 seconds at this station will probably cost you a lot more time in the stations that follow. Calculate this carefully for your level.

Getting in: how do you not lose seconds?

The RowErg is the only Hyrox station that requires some setup time. Anyone who underestimates that will spend 20-30 wasted seconds fiddling with straps and damper while the clock continues.

The efficient approach:

1. Walk to the rower and immediately sit down: set the damper while sitting, before placing your feet.
2. Feet in the holders: Tighten the straps loosely. Not perfectly tight, just tight enough. You can adjust them later between strokes.
3. Start rowing immediately: Don't wait until everything is perfect. Grab the handle, make sure the monitor is reset, and go.
4. Adjusting oars while rowing: As you move towards the monitor in the recovery phase, you can tighten the oar with one hand. Practice this in training.
5. At the finish: loosen your belt and remove your feet while you are already halfway off the chair. Every second counts.

Practice getting in and out during each rowing training session. It feels unnecessary until you realize on race day that your competitors have a 15 second lead purely by getting in and out of the rower more efficiently.

Solo vs Doubles: different approach

Solo: you row the full 1,000 meters. Keep a consistent pace, focus on your technique and don't be tempted by the athletes next to you. The RowErg is not a competition in itself, but part of a longer race.

Doubles: the partners alternate when and as often as they want. Agree on a clear strategy in advance: change every 250 meters, every 500 meters, or based on feeling? The resting partner stands on the designated mat behind the rower and is not allowed to take the handle from the active partner. The active partner puts the handle down on the machine, stands up, and only then can the partner take a seat. This sounds logical but will cause confusion on race day if you haven't rehearsed it.

The best tips for the Hyrox RowErg

Adjust the damper before placing your feet. This way you have both hands free and you are ready to start faster.

Legs first, arms last. This sounds simple but quickly goes wrong when you are tired. The leg press is your primary source of power so use it.

Do not pull past your ribcage. The handle should be towards the stomach/ribcage, not towards the chin or shoulders. Anything above that costs energy without significant output.

Breathe with your strokes. Exhale during the drive (powerful phase), inhale during the recovery. This prevents you from holding your breath and unnecessarily increasing your heart rate.

Use the recovery consciously. The movement back to the catch position is your rest moment in the stroke. Take your time, don't force the next stroke before you are physically ready.

Think about the run afterwards. Immediately after the RowErg follows a kilometer walk towards the Farmers Carry. Your legs will feel heavy. Consciously run the first 200 meters slower than your race pace to recover.

Common mistakes with the RowErg

• Starting too hard. The adrenaline after the Burpee Broad Jumps is treacherous. Anyone who sprints the first 200 meters will pay for it later in the race.
• Arms in front of legs. The most common technique mistake. If your arms bend before your legs straighten, you lose the force coupling.
• Leaning too far back in the finish. A slight backward lean angle is good; Leaning completely backwards costs energy and puts unnecessary strain on the back.
• Shoulder raises. This blocks the lat muscles that should actually be doing most of the work.
• Forgetting to loosen the straps at the finish. You get stuck and lose precious seconds while waiting for the judge.
• Too high stroke rate. Above 32-35 BPM you lose efficiency and your heart rate increases. More strokes ≠ more speed.
• Do not signal the judge. Raise your hand when you reach 950 meters. Anyone who forgets this will have to wait at the machine while the clock continues.

How do you train for the Hyrox RowErg?

With rowing machine (preferred)

The Concept2 RowErg is the standard in most sports halls and CrossFit boxes. If your gym has a rowing machine, use it regularly as part of your Hyrox preparation. Not just as a warm-up, but as a full-fledged training component.

• Technique session: 3 × 3 minutes at a leisurely pace. Focus purely on the leg sequence→ back → arms and a stable stroke rate.
• Endurance training: 1 × 1,500-2,000 meters steady state. Build aerobic capacity and learn your race pace.
• Intervals: 5 × 250 meters with 60s rest. Boost your power and recovery speed.
• Pacing test: 1 × 1,000 meters at your target Hyrox pace. Record your split per 500 meters. Keep track of this over several weeks.
• Compromised RowErg: 1 km run → row directly 1,000 meters → 1 km walk. This is the most race-specific form of training: you learn how to row with a tired body and how to run again afterwards.

Compromised combinations that simulate the second half of the race:

• Sled Push/Pull (or alternative) → 1 km walk → 1,000 meters rowing
• Burpee Broad Jumps (40-80 meters) → 1 km walk → 1,000 meters rowing

Additional strength exercises

The RowErg is a complex movement that requires strength in the entire posterior chain and the pulling work of the upper body. These exercises build the right muscle groups:

• Deadlift / Romanian Deadlift: trains the hip extension that powers the drive phase.
• Seated cable row / Pendlay row: movement pattern closest to the arm phase of rowing.
• Leg press: isolates quadriceps strength without affecting the rest of the rowing motion.
• Lat pulldowns: strengthens the latissimus that dominates in the arm phase.
• Good mornings / kettlebell swings: the hip movement and posterior chain that drives the back tilt of the torso.
• Plank variations & dead bug: core stability that prevents energy loss during the rowing movement.

Alternatives if you don't have a rowing machine

Not every sports hall has a Concept2 RowErg. Fortunately, of all Hyrox stations, the RowErg is the least decisive for your finishing time. The time differences between athletes are smaller here than at the other stations. That doesn't mean you should ignore it, but it relativizes the impact of a period without a rowing machine.

What you can do:

• Seated cable rows: the movement pattern of the arm phase is similar. Use a low cable and row with straight legs for the most specific imitation.
• Resistance band rows (seated): attach a band to something low, sit on the floor with your legs straight and row. Good imitation of the arm phase.
• Ski Erg (if available): similar aerobic load and back/core activation, different movement pattern but good conditioning for the erg stations.
• Deadlifts + leg press combination: trains the leg strength and posterior chain that drive the rowing strokes.

Recommendation: row at least once every 10 à 14 days on a real Concept2 RowErg in the run-up to your race. The specific feel of the machine, the monitor and the entry actions cannot be completely replaced by alternatives. Find a Hyrox Open Day or affiliate gym via hyrox.com/find-a-gym.

Summary: This is how you get better at the Hyrox RowErg

• Legs first, arms last. The drive starts at the feet, not the handle. Anyone who reverses this loses strength and exhausts his arms.
• Learn to get in without wasting time. Practice getting in and out with every training session. On race day, those seconds count.
• Ride at 80-85% of your max. The RowErg is not the station to gain time, but a station to not lose time and save energy for what follows.
• Test your damper setting in training. Know at which position you row optimally before you get to the start.
• Keep your stroke rate below 30-32 SPM. More strokes rarely equals more speed, but it does mean more fatigue.
• Train compromised. Rowing after running, sleds or burpees is the most valuable preparation for how the RowErg feels on race day.
• Think about the run afterwards. Get off the rower calmly and consciously walk the first 200 meters a little more slowly.

Ready for the next station? Check out our guide to the Hyrox Farmers Carry, or return to the full Hyrox overview.