HYROX Rowing Guide for Pairs: Relay Strategy and Technique

The Rowing in pairs is the most strategic station of the entire doubles race. It's the only real opportunity to lower your heart rate before the second half of the competition.

If you manage it well, you'll arrive at the Farmers Carry fresher than most. In this guide you'll learn how to divide the work and which intervals to use according to your level.

Let's break it down.

First the video to prepare the HYROX Rowing in doubles format:

Remember that in this post you have the detailed explanation of the technique if you compete individually or want to improve it, with a video that is very, very... you decide:

👉 Click here to see the technical explanation of Rowing.

Velites is an international partner of HYROX, and we have developed specific resources for you to help you prepare for this competition: a complete video course with running technique and station-specific content, competition preparation for doubles competition, free access to our app with exclusive training plans, gifts, discounts and much more. Join and enjoy.

👉 Click here or on the image:

And here you have the links to the rest of the guides to prepare the race and the HYROX stations in doubles format:

HYROX guide for pairs: Running
HYROX guide for pairs: SkiErg
HYROX guide for pairs: Sled Push
HYROX guide for pairs: Sled Pull
HYROX guide for pairs: Burpee Broad Jump
HYROX guide for pairs: Farmers Carry
HYROX guide for pairs: Sandbag Lunges
HYROX guide for pairs: Wall Balls

Station allocation: who does what

Only one athlete rows at a time. While one works, the other recovers behind the machine. This time between turns is the best recovery moment of the whole race: use it to lower your breathing and relax your shoulders.

Pacing strategy and recommended intervals

The changeover on the rower requires coordination. Decide the transition side before getting on to avoid collisions.

Beginners: 4 blocks of 250 meters each at a controlled pace.
Advanced: Asymmetric distribution (Athlete A: 300m / Athlete B: 500m / Athlete A: 200m) so the stronger athlete manages the long segment.

Official HYROX Doubles rules

Feet and glutes before the handle: You must be properly seated before touching the rowing handle to avoid infractions.
Only the rower adjusts: The resting athlete may not touch the monitor or the damper.
Finishing: Upon completing the 1,000m, raise your hand and wait for the judge's confirmation before leaving.

Common mistakes to avoid

The worst mistake is doing a final sprint. The objective is not to row fast, but to reset the body to arrive at the Farmers Carry with a controlled pulse.

Velites is an international partner of HYROX, and we have developed specific resources for you to help you prepare for this competition: a complete video course with running technique and station-specific content, competition preparation for the doubles competition, free access to our app with exclusive training plans, gifts, discounts and much more. Join and enjoy.