HYROX
RowErg Intervals for HYROX
Rowing intervals for engine building: repeated distance pieces at or below race split with controlled rest.
- Level
- Intermediate
- Equipment
- Rowerg
- Works
- Cardio, legs, back and core
The session
Row repeats (e.g. 5 x 500 m) at your target 1000 m race split or slightly faster. Keep the stroke long and the rate controlled; rest 60–90 seconds between pieces.
In the race
In the race the row is 1,000 m, the fifth station.
Pacing
Keep every rep within a few seconds of the first. If the last one is much slower, start easier next time.
Where people go wrong
Sprinting the first interval, letting technique shorten as fatigue builds, and inconsistent splits across repeats.
Easier or harder
- Easier: row 500 m pieces with a minute's rest.
- Harder: hold race pace for the full 1,000 m and run straight out afterwards.
Staying safe
Maintain a neutral spine at the catch even when tired. End the session if form breaks down badly.
