Rowers for HYROX Training: Rowing Machine Buying Guide

For HYROX training, the rowing machine that matters most is the one used at the races, which is an air-resistance rower with a damper and a performance monitor. Training on the same type means your race pacing transfers directly. Air rowers are therefore the default recommendation; magnetic, water and hybrid rowers work for general conditioning but feel different and read differently on the monitor. This guide explains the types, what to look for, well-known models, and how a rower fits into HYROX training as both the rowing station and a substitute for the SkiErg.

Independent guide; not affiliated with HYROX, DEKA or Spartan.

Why the rower matters

The rowing station is one of eight. It is also:

• the most widely available erg, so it carries much of your conditioning work
• a partial substitute for the SkiErg when you have no access to one
• a tool for pacing practice: the monitor shows split, rate and distance, which is exactly what you see in the race

See rowing for the station itself.

Rower types

Air rowers

A flywheel with fan blades; resistance rises with how hard you pull. A damper controls airflow (and the "drag factor"), not resistance directly. The monitor shows pace per 500 metres, stroke rate, distance and time. This is the type used in HYROX races and in nearly every gym. Durable, serviceable, loud.

Look for: a reliable monitor with pace, distance and interval functions; a damper; a sturdy rail and seat; a long enough rail for your leg length; the ability to separate for storage.

Well-known options, by name only: Concept2 RowErg (the model used at most events and gyms), Rogue Echo Rower, Xebex Air Rower. Confirm current models on the manufacturers' sites.

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Magnetic rowers

Resistance from a magnetic brake, set to fixed levels. Quiet and smooth, but the resistance does not increase with effort the way air does, and the monitor's numbers are not comparable with an air rower's. Good for quiet apartments and general fitness; less ideal for race-specific pacing.

Look for: a wide resistance range, a long rail, a monitor that shows distance and time at minimum.

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Water rowers

A paddle in a water tank. Resistance rises with effort like air, and the feel is smooth and quiet. Monitors vary; most show distance, time and pace, but the numbers are not interchangeable with air-rower splits. Attractive and good for conditioning; fine for HYROX training if you also row on an air rower occasionally to calibrate pacing.

Well-known options, by name only: WaterRower, Ergatta. Confirm current models.

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Hybrid air-magnetic rowers

Air flywheel with an additional magnetic brake. Quieter than pure air with adjustable base resistance. The feel is closer to air than magnetic. A reasonable compromise for home use where noise is a problem.

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What to look for

Monitor. You want pace per 500 metres, stroke rate, distance countdown and interval programming. Race pacing is built on the pace figure; without it you are guessing.

Resistance type. Air for race specificity. If noise rules it out, hybrid next, then water, then magnetic.

Build and rail length. The rail must accommodate your full leg drive. Tall athletes should check the stated inseam capacity.

Seat and footplates. A comfortable seat for long sessions and footplates with adjustable heel cups and secure straps.

Footprint and storage. Rowers are long. Check whether it separates or stands upright.

Noise. Air rowers are loud. Magnetic and water are quiet.

Serviceability. Chains, bungees and monitors wear. Established brands have parts and documentation.

Connectivity. Optional. Useful for logging, not essential.

Using a rower for HYROX

Rowing station practice. Race distance repeats at race pace, with the damper set as you expect at the race (check the rulebook and event briefing for whether the damper is fixed). Learn your sustainable split when fatigued, which is slower than your fresh split.

SkiErg substitute. Rowing builds the aerobic capacity for the SkiErg. Add straight-arm pulldowns or band ski pulls for the pattern, and use a real SkiErg when you can. See SkiErg and the SkiErg buying guide.

Compromised running. Row then run, repeated. Burpees, run, row, run to replicate the race sequence. See HYROX workout.

Aerobic base. Long steady rows on easy days when you want volume without running impact.

Damper and drag factor

On an air rower, the damper changes how much air reaches the flywheel, which changes the drag factor: how quickly the flywheel slows between strokes. A higher setting feels heavier; a lower one feels lighter and faster. Race organisers may set the damper or leave it to you. Train at a moderate setting, learn how your pace responds, and check the rulebook for the race setting. The monitor on most air rowers shows the drag factor, which is more reliable than the damper number since it accounts for dust and fan condition.

Technique reminders

Legs, body, arms on the drive; arms, body, legs on the recovery. A strong leg drive at a moderate rate beats a fast arm-dominated stroke. See rowing for technique and faults.

Space and noise at home

A rower is long when in use. Measure the room with the seat at the end of the slide and the handle fully extended; you need the machine's length plus room to lean back. Most air rowers separate into two pieces or stand on end for storage. Flooring: put a mat under the machine on wood or carpet to protect the floor and catch sweat. Air rowers are loud enough to disturb a sleeping household or a neighbour through a shared wall; a water or hybrid rower is a quieter choice if that matters.

Monitor features that help race prep

Beyond pace and distance, two monitor functions are worth learning:

• Interval programming. Set the race distance with a rest, repeat several times, and the monitor records each piece so you can see whether your pace held.
• Pace boat or target split. Some monitors let you race a target pace. Use your planned race split and practise holding it exactly, because drifting faster early is the universal error on the rowing station.

Learn these in training, not on race day; the race monitor is reset by the judge and you only need to read the countdown.

Second-hand

Air rowers hold up well and are common second-hand. Check the chain for rust, the monitor for function, the seat rollers and the bungee return. Replacement parts for established brands are readily available.

Budget

Rower prices span a wide range by type and brand; check current prices. A reliable air rower with a good monitor is a long-term purchase that many athletes keep for a decade or more.

Related gear

• SkiErg buying guide
• Sleds for home training
• Race-day kit

Gyms with race-type rowers are listed in the gym directory.

FAQ

What rowing machine is used at HYROX?

An air-resistance rower with a damper and performance monitor; Concept2's RowErg is the type seen at most events. Check your event's information for specifics.

Is a magnetic rower good enough for HYROX training?

For conditioning, yes. For race-specific pacing, the numbers and feel differ from an air rower, so row on an air rower occasionally to calibrate.

What damper setting should I train at?

A moderate setting, then adjust to match whatever the rulebook or briefing specifies for the race. Watch the drag factor rather than the damper number.

Can a rower replace the SkiErg in training?

For aerobic capacity, largely. For the pulling pattern, add straight-arm pulldowns or band ski pulls and use a real SkiErg before race day.

How long should my rowing sessions be?

Race-distance repeats for station practice; 20 to 40 minutes steady for aerobic work; and intervals paired with running for race specificity.