HYROX station guides: Rowing

After sleds and burpees, the rower might look like a break – but this station is all about smart pacing and precise technique. It’s the sixth HYROX station, which means you’ve got serious fatigue built up. But it’s also your first time sitting down in the race, which offers a unique opportunity to reset and refocus. Use it well, and you’ll gain an edge going into the final stations.

Want to nail your form on every HYROX station? Get dialed in with our full series:

• HYROX Running
• SkiErg
• Sled Push
• Sled Pull
• Burpee Broad Jumps
• Farmers Carry
• Sandbag Lunges
• Wall Balls

Looking for a complete training solution? Centr is the only place to find HYROX-certified programs to help you prep, recover, and stay race-ready.

Why Rowing makes you a better athlete

Rowing is more than just cardio – it’s a full-body movement that tests rhythm, pacing, and mental control under pressure. If you can row with intention, you’ll build muscular endurance, improve breathing efficiency, and develop total-body coordination.

• Trains aerobic and anaerobic conditioning simultaneously

• Strengthens posterior chain (glutes, hamstrings, back)

• Develops rhythm and pacing under fatigue

• Teaches efficient power transfer from legs to arms

HYROX Rowing distance

The station is straightforward – row 1000 meters as fast (or smart) as you can. But what makes the row tricky is the pacing: go too hard and you’ll burn your legs out before the Farmers Carry. Go too easy and you’ll leave seconds on the table.

• 1000m Row for all divisions

• Same pacing strategy applies in Doubles—row smart, then tag in

Official HYROX Rowing rules

This is one of the simpler stations from a judging standpoint—but that doesn’t mean it’s easy. Here’s how to stay clean:

• Prior to starting, the monitor will be (re) set by the Judging Team.

• Racers’ feet must be on their rowers’ foot plates and their backside on the seat before taking hold of the rower handle. Their feet must remain on the foot plates at all times. Racers can adjust the foot plate whenever they want during the exercise.

• The damper setting is preset to 6 for all divisions. Racers can adjust the damper whenever they want during the exercise.

• After completing 1,000m, the racer must remain seated and raise their arm to request a Judge confirm that the required distance has been completed.

• The racer may only dismount their rower and leave the workout station after receiving the Judge’s confirmation of completion.

Penalties: Time penalties for an incomplete distance, technique violations, and for leaving the station before being cleared by a Judge.

How to nail your Rowing form

Rowing well is about control, not chaos. Focus on form, use your legs properly, and find a stroke rate that allows you to breathe and stay consistent.

Setup:

• Adjust damper setting to your preferred level

• Sit tall with shoulders relaxed, core braced

• Strap feet in tight but avoid over-tightening

Movement:

• Drive with legs first, then hinge back and finish with arms

• Return in reverse order: arms, hips, then knees

• Avoid rushing the return – control wins over chaos

• Keep a stroke rate you can sustain

Best exercises to improve Rowing performance

The key to a powerful row is total-body strength and control – especially through the posterior chain. These exercises will improve your output, stability, and rowing mechanics.

• Deadlifts and Romanian deadlifts

• Seated cable rows

• Leg press

• Sit-ups

• Rowing intervals (vary pace and stroke rate)

Pacing tips for the HYROX Rowing

This is a high-stakes pacing station. Go too fast and you’ll fry your legs for what’s next. Go too slow and you’ll lose precious time. The best strategy? Use the row as active recovery while still maintaining efficient output.

• Stay relaxed – use rhythm to bring your heart rate down

• Let your legs do the work, not just your arms

• Pick a pace from training you know you can sustain

Centr Athletes Lucy Davis and Meg Jacobi have refined their race strategies over countless hours of competition and training.

Common Rowing mistakes to avoid

Small form faults or pacing errors can derail your row – and everything after it. Avoid these issues to stay clean and competitive.

• Overreaching at the catch or leaning too far back

• Relying on arms instead of powerful leg drive

• Letting stroke rate creep too high too early

• Holding your breath during long pulls

How to work Rowing into your training

Rowing should be a staple in your HYROX prep. But it’s not just about distance – it’s about simulating the fatigue and focus of race day. Train with intention and variety.

• Include intervals at different paces and stroke rates

• Pair rowing with running to replicate transitions

• Practice rowing under fatigue after strength circuits

Get race-day ready: Rowing workout

This power-endurance interval workout builds pacing control and breathing rhythm.

5 rounds:

• 250m row @ race pace

• 45s rest

• Barbell deadlift

The best HYROX training program

Centr is your one-stop shop for certified HYROX training. Whether you’re weeks out or in recovery mode, there’s a program to meet you at every stage:

• HYROX Prep Programs: Build skill, capacity, and confidence for race day
• HYROX Recovery: Bounce back smarter post-race
• HYROX Sustain: Stay strong in your off-season

Train smarter. Race stronger. Stay ready. Start with 7 days free on Centr.

Want more HYROX in your life?

• A dietitian’s guide to HYROX nutrition
• 3 Centr Athletes share their best HYROX hacks
• Essential HYROX meals and snacks for race day
• New to HYROX? Here’s everything you need to know