How To Use The RowErg For HYROX® | Rowing Tips From Mat Fraser
The RowErg is a staple machine in HYROX® racing, but efficiency matters just as much as power. Understanding how to generate force through the stroke while managing your pace can make a major difference to your performance. In this video, Mat Fraser breaks down how to approach the RowErg with better technique and strategy.
Feb 18, 2026
The RowErg is a familiar machine for most athletes, but in HYROX® racing, it can quickly become a place where valuable energy is lost if you approach it the wrong way.
Rowing efficiently isn’t just about pulling harder. It’s about understanding how to generate power through the stroke, controlling your pace, and managing your breathing so you can transition off the machine ready for the next run.
In this video, 5x CrossFit Games champion Mat Fraser walks through proper setup, stroke mechanics, and pacing strategies on the Concept2 RowErg with HYROX® performance in mind.
From damper settings to breathing rhythm, Mat explains how small adjustments can make a big difference in your efficiency when moving. The goal isn’t just to finish the row quickly, but to do it in a way that preserves your energy for the rest of the race.
If the RowErg shows up in your HYROX® race and you’re unsure how to attack it, this breakdown is a great place to start.
Build a stronger engine for HYROX®
Follow the HWPO HYROX program for structured conditioning, strength work, and machine training designed specifically for the demands of HYROX racing.
