- Drive: legs, then body, then arms. Recovery: arms, then body, then legs.
- Most of your power should come from pushing with your legs.
- Recover roughly twice as slowly as you drive.
- A moderate damper setting, often around 3 to 5, suits most people.
- Level
- Beginner
- Trains
- Quadriceps, Glutes, Hamstrings, Lats and upper back, Biceps, Core
- Kit
- Rowing machine
What rowing trains and why it is worth doing
The rowing machine works your quads, glutes and hamstrings on the drive, your back and lats as you lean back and pull, and your biceps and core throughout. Because it is seated and non-impact, it lets you train your heart and lungs hard without the pounding of running.
It is also the fifth HYROX station: 1000 m after your fifth run. Outside racing, it is a reliable way to build an aerobic base, warm up for lifting, or do intervals that leave your joints feeling fine the next day. Rowing well also reinforces the hip hinge you use in a deadlift.
How to row
- Strap your feet in so the strap crosses the widest part of your foot, and set the damper to a moderate level.
- Start at the catch: shins roughly vertical, arms straight, torso leaning slightly forward from the hips, back long.
- Drive by pushing hard through your legs. Keep your arms straight and your trunk braced as the seat moves back.
- As your legs near straight, swing your torso back slightly past vertical, then pull the handle to your lower ribs with your elbows travelling back.
- Recover in reverse: arms extend first, then your body pivots forward from the hips, then your knees bend and the seat slides forward.
- Keep the drive quick and the recovery controlled, roughly twice as long, then take the next stroke.
Common mistakes
- Arms first. Bending your arms at the start of the drive wastes your biggest muscles. Legs go first, arms last.
- Shooting the seat. The seat flies back but the handle barely moves, because your trunk is not connected to the leg drive. Brace before you push.
- Knees up too early. On the recovery, bending your knees before your hands pass them forces the handle up and over your knees.
- Rushing up the slide. A fast recovery wastes energy and makes each stroke weaker.
- Slumping at the catch. Reaching too far with a rounded back can irritate a sensitive lower back.
If rowing aggravates lower back pain, shorten the reach at the catch and ease off the intensity, and get it assessed if it persists.
Easier and harder versions
To make it easier, drill the stroke in parts: arms only, then arms and body, then half slide, then full strokes. Row at a steady, conversational pace in short blocks of 5 to 10 minutes, resting between them as needed.
To make it harder:
- Row intervals such as 8 x 250 m or 5 x 500 m with a set rest.
- Hold a fixed stroke rate and try to raise your power per stroke.
- Test yourself over 2000 m, the classic rowing benchmark.
- Pair a 1000 m row with a run to rehearse the HYROX transition.
How to programme rowing
For general fitness, two rowing sessions a week works well: one steady 20 to 30 minutes at a pace where you could still hold a conversation, and one interval session. For HYROX, practise 1000 m at your planned race pace, including straight after running, and read the rowing technique guide for HYROX for stroke rate and pacing.
It also makes a good 5 to 10 minute warm-up before strength work. If you are new to cardio in general, the beginner cardio guide explains how to build up without overdoing it.
For coached conditioning, the Engine classes at Lycan Strength are aimed at building lasting cardiovascular health; the class timetable has the times.
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Questions
What damper setting should I use on a rowing machine?
A moderate setting, often around 3 to 5, suits most people. Higher settings feel heavier but are not automatically a better workout, and they tire you out faster.
Is rowing good for weight loss?
Rowing uses a lot of energy and is easy on the joints, but fat loss comes down to an overall calorie deficit. Use it as part of a routine that also includes strength training.
How long should a beginner row for?
Start with 10 to 15 minutes in short blocks. Build towards 20 to 30 minutes of steady rowing, plus one interval session a week, over several weeks.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.