Recovery Phase (Rowing)
Recovery is the return from the rowing finish to the catch: arms extend, the body hinges forward, then the knees bend.
Recovery is the return from the rowing finish to the catch: arms extend, the body hinges forward, then the knees bend.
Concept2 Rowing Technique · Recovery
Sequence
From the finish, extend the arms before hinging forward from the hips. Bend the knees once the hands have cleared them and slide toward the catch. Concept2 describes a straight hand path and relaxed shoulders. The recovery prepares the next drive; it does not mean that all fatigue from the race has disappeared.
Concept2 Rowing Technique · Recovery
Rhythm and stroke rate
Concept2 uses one beat for the drive and two for recovery as a coaching cue. An exact one-second drive plus two-second recovery makes a three-second cycle: 60 ÷ 3 = 20 strokes per minute. The same 1:2 ratio can occur at other rates with shorter or longer phases. At 24 strokes per minute, a 2.5-second cycle would divide into about 0.83 seconds driving and 1.67 seconds recovering.
Concept2 PM5 · Understanding Stroke Rate
Practising recovery
For an optional practice session, try the manufacturer’s pause or counting drills at a manageable effort, then blend the movement into continuous rowing. A coach can observe whether the hands clear the knees before the knees bend. The standard HYROX® Singles row is 1,000 m at station 5; the rulebook does not set a compulsory drive-to-recovery ratio.
Concept2 Rowing Drills · Concept2 Rowing Technique · Recovery · HYROX® Singles 26/27 · §1 / §8.5
FAQ
Does a 1:2 ratio mean 24–28 strokes per minute?
No. The ratio does not specify absolute duration. One second of drive and two seconds of recovery yields 20 strokes per minute. Other durations can preserve the ratio at a different rate.
Concept2 PM5 · Understanding Stroke Rate
What should I check if the handle meets my knees?
Check the sequence: straighten the arms, hinge forward, then bend the knees after the hands have passed them. Ask a coach to observe the movement rather than assuming one cue diagnoses or fixes every cause.
Concept2 Rowing Technique · Recovery
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