Three tips to dominate your rower in HYROX The rower is one of the easiest stations to lose time because athletes mistake “working harder” for “working correctly.” Technique and efficiency matter more than force. Here is exactly how to get the most out of your 1 kilometer row. 1. Keep the damper lower, around 3 to 5 Higher damper settings feel powerful, but they force you into a strength dominant stroke that spikes heart rate and burns your legs. A lower damper keeps the stroke aerobic, which is the entire point of this station. Think efficiency over ego. 2. Focus on powerful strokes, not more strokes You want strong pulls at a lower stroke rate, not frantic short strokes. This increases distance per stroke and keeps your breathing controlled. Aim for consistency and rhythm. The athletes who rush the stroke rate almost always fade by the back half of the row. 3. Keep your chin high and the airway open If your chin drops, you collapse your airway and cut off airflow. I make this mis...