# @bret_gornik on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DZaTz4ouk8F
- **Gondola URL:** https://gondola.cc/posts/66681603-bret-gornik-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/cf38734f5b.jpg
- **Posted:** 2026-06-10T15:54:39.000+00:00
- **Account Owner:** Bret Gornik (@bret_gornik) — https://gondola.cc/bret_gornik

## Caption

Don’t make this rower mistake in Hyrox

Setting the damper too high.

Most athletes think:

Higher damper = harder pull = faster time.

Not exactly.

A high damper setting makes every stroke more muscular and more expensive from an energy standpoint.

That’s a problem because you’re not just rowing.

You still have:
A run after the rower
Farmers Carry
Lunges
Wall Balls

The goal isn’t to win the rower.

The goal is to get through the rower as efficiently as possible.

A lower damper allows you to:
Maintain a smoother stroke
Use your aerobic system more
Reduce unnecessary fatigue
Keep your heart rate under better control

Think of the rower as a station where you’re trying to save energy, not spend it.

Most athletes would be better off lowering the damper and focusing on:
Good mechanics
Strong leg drive
Relaxed recovery
Controlled pacing

Efficiency wins in Hyrox.

Not ego.

#Hyrox #HyroxTraining #RowErg #RaceStrategy #HybridAthlete

## Stats

- **Views:** 3,033
- **Likes:** 203
- **Shares:** 0
- **Comments:** 7

## Tags

racestrategy, hyroxtraining, hyrox, rowerg, hybridathlete

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