I’m going to be doing another functional fitness competition…I won’t bore with the details but its called Athx.
Anyway one of the workouts is as follows…
Partner 1 - Starts on Run
Partner 2 - Starts on C2 Row
Swap every time partner running completes 750m (it’ll be a 3x 250m track). Continue for 22 mins. Score is max distance covered (row and run)
I’m no rowing aficionado, recently did a 6:55 2km. I’ve got 12 weeks. How would you train for this? What type of rowing workouts? Yes I’ve already asked Chatgpt but I thought some discussion with actual humans would be more interesting….you know like the good old days!
Not a bad runner for a weightlifter.. hyrox .. mid pack 1:11 singles open 35-40.
He’s won a few of these ( doubles)
He didn’t mention running all in the one he won though .erg bike measured in cals / rower m”s?
So similar.
Does seen very pace dependent what can you both hold for 22 mins with runs in between pacing is key as our friend found out yesterday .. lol. ( thanks for the tips the other day 2 of them were literally made for Richard enjoying my coach role !
@Whisk is your rowing expert on here, but without sounding obvious ensuring your rowing action is good is the absolute first priority, not unlike swimming.
I’ve seen people in the gym rolling their wrists to bring it to their knees so stroke length must be terrible
Contrast that to a lad that was on the GB Olympic squad and another I’m sure must have been a good rower, they made it look easy and I watched one as he effortlessly rowed and watched the metrics go up.
Edit: it’s as much leg based as upper body I think!
They vary from excellent to … crap I think John is a bit of a superstar ski and row wise IIRC his hyrox splits and he is heavier now .. faster on these I’m guessing ? not everyone can look like Redgrave but some people obviously use there upper body far far too much it’s all legs and core/ back your arms don’t really do that much apparently
Physiology wise you need roughly ~5x2.5min on race day in a continuous session.
I’d have thought some broken intervals with typical hard sessions like 10x2min best average with 60s off, 5x4min with 1-2 min easy row between, or 1-5-1min pyramid with 1off between over first few weeks.
Build to shorter rests/longer intervals given race day is going to be continuous, 4x6 3x8
Progress to continuous row-run intervals if able practically. Eg 3’ row 3’run 2’ off x4
I dunno about superstar But I like to think my row form is reasonable. I do try and focus on decent form with it and see plenty of awful technique from most people tbh! I was cruising a steady 2:00 min/500m pace mid Hyrox at the weekend while the guy next to me started out at 1:55 and was flailing to a 2:10 by the time I got off
Me and my doubles partner did very well in the one we did this year. 4th (Endurance) and 8th (METCON) in the country for AG but I fucked up the strict press and didn’t record a score which sent us tumbling down the rankings and meant no finals. We’d have been top 15 easily bar that. So this is redemption
Some good input here folks thanks. And seems there is a general consensus on training sessions/stimulus. I plan to add in an easy zone 2 20-30 min session too
Light weight,… if you dont go out with a few dozen strokes at 1:0x /500m you aren’t taking it seriously.
Think 1:09 /500m is my best… can settle in after that, of course I am not talking in the context of a hyrox… bet its easy to totally blow in one of those.
The classic gym user pushes their legs down without really moving the handle and then tries to heave it through with the upper body.
You should hold the arms and upper body still as you drive the legs down at the catch and then open the body up as the leg extension ends and then draw through with the arms.
You can get away with a lot more upper body lean back on the rower than you can in a boat. If you hold the stroke too long in something like an 8 you’ll find that everyone else has taken their oar out of the water before you and you get caught in.
I think pacing is the key for an event like this. As a rower, push yourself to the point where you’re seeing stars in less than 2 minutes and you certainly won’t be running anywhere after that!
At my peak, I was rowing 5k in less than 16:40, which would be a 1:40 split. I probably wouldn’t have been doing an event like this at less than 1:45 and maybe even 1:50 if I wanted to run well in between.
I’m sure these events favour runners who can row a bit over rowers who can run a bit
Rowing is hard you obviously know more about it than I do, the best rower I ever talked to in person said “ if your legs aren’t hurting .. your not doing it properly”
The worst is arms so early they hit the legs and have to raise the hands over the knees… similar in reverse… bend legs then rock over and hands away hitting knees again… totally out of time.
Yes.. its mainly the big leg muscles to accelerate and then the body rock and arms just accelerate / give the the stroke extra length.
Might not have put that well but you get the gist.
Wow impressive numbers, were you a heavyweight rowing those times?
I find the gains to be made from rowing 1:40 pace vs 1:50 does take a big toll on me. In the functional fitness training I do, I can hit a 1:50 straight into the next exercise but sub 1:45 I’d lose the gain almost immediately
so stroke length must be terrible
But I like to think my row form is reasonable. I do try and focus on decent form with it and see plenty of awful technique from most people tbh! I was cruising a steady 2:00 min/500m pace mid Hyrox at the weekend while the guy next to me started out at 1:55 and was flailing to a 2:10 by the time I got off
