RowErg
/ ˈroʊɜːɡ / · proper noun
Also: rowing ergometer, Concept2 RowErg, rower
A horizontal rowing ergometer manufactured by Concept2 that simulates the catch-drive-finish-recovery cycle of on-water rowing. The athlete sits on a sliding seat, presses with the legs, pulls with the arms, and recovers: generating air resistance via a flywheel. Distance and split display in meters and watts on the PM5 monitor.
HYROX standards
- All divisions: 1,000 meters · damper setting 1-10 athlete's choice
- Damper 4-7 most common; damper 10 feels heavy and is rarely a faster choice for 1,000m
Why it's station 5
The RowErg sits in the middle of the race, after the burpee broad jump. By this point, athletes have completed 4 km of running, the sled block, and the burpees: heart rate is high, legs are loaded, and grip is fatigued. The row uses primarily legs (60%), back (30%), and arms (10%), giving the shoulders some relief before the farmer's carry at station 6.
Pacing
Elite Pro Men complete 1,000m in 3:00-3:15 (split ~1:30-1:38 / 500m). Open athletes typically finish in 4:00-4:45. Holding a 1:50 split for 1,000m feels easy at start, brutal at 700m, and lethal at 900m: pace conservatively in the first 250m and finish strong.
Technique: the four phases
- Catch: shins vertical, arms extended, body leaning slightly forward. Knees compressed.
- Drive: legs press first; once legs are 75% extended, swing the back open; once back is open, pull arms to chest.
- Finish: legs straight, body leaning slightly back, handle at lower ribs, elbows behind torso.
- Recovery: arms extend first, body swings forward, then knees bend back to the catch. Recovery is 2× the time of the drive at race pace.
Common mistakes
- Arms-first pulling: bending arms before legs are extended robs power and burns the lats. Legs → back → arms.
- Rushing the slide: recovery faster than the drive collapses your power curve. Aim for 1:2 drive-to-recovery ratio.
- Damper too high: damper 10 feels powerful but slows turnover; damper 5-6 is faster for almost everyone.
Training the RowErg
- Steady-state: 5-8km at conversational pace, 2× per week, builds aerobic base.
- Race-pace intervals: 4-6 × 500m at goal split with 1:1 rest builds repeatable race speed.
- Race specificity: in the final block, integrate the row immediately after burpee work: never trained fresh.
Equipment notes
HYROX uses Concept2 RowErgs (Model D / Model E). On race day, ensure the foot stretcher is set so the strap crosses the ball of the foot: too low and the heel pops up; too high and the drive feels short.