For HYROX athletes
Same watts, round one or round five.
Split time flatters you when you're fresh and hides what a fast rep costs three stations in. Watts don't move. Set a target before the row, hold it, and you'll always know exactly what it cost you.
Start here
What the row station actually rewards
Technique and pacing, not raw effort. Three short reads before your next session on the erg.
18 July 2026
Why elite rowers train by watts
Split time flatters slow efforts and hides how much a fast one really costs. Watts measure the actual work in every stroke.
06 July 2026
Stroke rate is not speed
More strokes per minute doesn't mean more metres. Power per stroke and a patient recovery win.
06 July 2026
How to Row Your First 2K Without Blowing Up
The 2,000m is rowing's benchmark, and the piece most people pace wrong. A simple, repeatable plan to hold an even pace and finish strong.
Your program
Power & Pace
Six weeks, three sessions a week: aerobic base, threshold, and sprint work, backed by short strength off the erg. Written in Guide Watts zones, so every session is a number, not a feeling.
Test the row on its own
AIRO: any erg, any location
AIRO is open to the world: any RowErg, no travel, no gatekeeping. Row your AIRO piece at your own box with the app connected to your PM5 and the result is verified and submitted automatically. Entries for the next window are expected to open in August.
Book the Performance workshop
Performance is the elite-application workshop: built for HYROX and CrossFit competitors with rowing experience already under them, coached by Jack Cleary, an Olympic bronze medallist and five-time Australian national champion. Tell us where you train and we'll reach out to your gym to lock in a session.