Rowing Workout
The Rowing station in HYROX races is a true test of cardiovascular endurance and full-body power. Athletes use a rowing machine to cover a specific distance, challenging their stamina, strength, and coordination.
Key Rules
- Equipment Use: Participants must use the rowing machine correctly, adhering to standard rowing techniques.
- Distance Completion: The workout is typically based on covering a set distance as quickly as possible.
- Form and Technique: Proper rowing form must be maintained, with complete strokes from start to finish.
- Prior to starting the workout the monitor must be (re)set by a referee.
- Participants' feet must be in the rowers foot holders before taking hold of the rower handle and must remain in the foot holders at all times during the workout.
- After completing the required distance, the athlete must raise his/her arm to call over a referee to confirm the required distance has been completed.
- Only after receiving the referee’s confirmation of completion the athlete may leave the platform and the station and start their next run.
- If the athlete violates any of the above mentioned points, the athlete will receive a time penalty issued by the Head Judge. The time penalty will be based upon the violation.
Distance 1000m. The damper setting on the ergometer is preset for the following resistance:
- WOMEN 5
- WOMEN PRO / MEN 6
- MEN PRO 7
Each athlete is allowed to adjust the damper setting to his/her own preferences. However, once the athlete starts the exercise, he/she is not allowed to change it and must remain with the chosen setting until the entire distance has been completed.
Training Focus
- Cardiovascular Fitness: Regular cardiovascular exercises like running or cycling to build endurance.
- Rowing Technique: Practice on a rowing machine to improve technique, focusing on stroke efficiency and rhythm.
- Full-Body Strength: Work on strengthening both the upper and lower body, as well as the core, for a powerful rowing performance.
Technique Tips
- Leg Drive: Initiate the stroke with a strong leg push, utilizing the power from your lower body.
- Arm and Back Coordination: Ensure smooth coordination between arm pull and back extension.
- Consistent Pacing: Maintain a steady and consistent stroke rate throughout.
- Stroke Consistency: Practice rowing with consistent strokes to maximize efficiency and minimize fatigue.
