Rowing Test
Find your rowing power zones with a simple 5-minute test
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Why the 5-Minute Rowing Test?
In HYROX, the row is one of the key stations where seconds can be won or lost. Unlike a 2km row (common in CrossFit), the 5-minute time trial is better for hybrid athletes because it captures both aerobic capacity and sustainable power — critical for HYROX where you row 1km under fatigue.
This test provides a reliable marker for your VO₂max pace while also linking back to your threshold zones, helping you pace the 1km row perfectly without blowing up for the run.
Test Protocol
1. Warm-up (15-20 minutes)
- Start easy for the first 8-10 minutes, gradually building intensity
- Add 4-6 × 20 second openers at higher stroke rate
- Take 40-50 seconds of light rowing between each opener
- This primes your muscles for the maximal effort
2. 5-Minute Time Trial
- Row as hard as you can sustain for the full 5 minutes
- Focus on consistent stroke rate and power output
- Don't sprint out of the gate — pace it like a race
- Record your average pace per 500m (the rowing machine will display this)
💡 Pro Tip: Set up the test as a 5-minute time trial in the Concept2 PM5 monitor. The machine will automatically display your average 500m split when you finish.
3. Cool-down (5-10 minutes)
- Light rowing or easy movement to flush the legs
- Let your heart rate come back down gradually