What is a good time for Half Marathon Row?

Good times for Half Marathon Row depend on your fitness level: Elite athletes finish under 115:00, advanced athletes target 115:00-105:00, intermediate athletes aim for 105:00-95:00, and beginners should focus on proper form over 95:00.

What is considered a good Half Marathon Row time?

A good Half Marathon Row time for most CrossFit athletes is between 105:00-95:00 (intermediate level). Elite times are under 115:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Half Marathon Row?

Your Half Marathon Row pace should match your fitness level. Beginners should aim to finish around 95:00 with good form, while advanced athletes can target 115:00-105:00. Always prioritize proper movement over speed.

How do I scale Half Marathon Row?

Half Marathon Row can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Half Marathon Row work?

Half Marathon Row is a full-body workout that develops multiple fitness domains.

Half Marathon Row WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): Extreme test of aerobic capacity and cardiovascular endurance over a very long, continuous effort (21,097m).

Stamina (9/10): Requires exceptional full-body muscular endurance, particularly in the legs, core, and back, to sustain effort for the duration of a half marathon row.

Speed (3/10): Maintaining an efficient and consistent stroke rate and pace over a very long distance is critical, rather than sprint speed.

Strength (2/10): While some strength contributes to power per stroke, it's overwhelmingly a test of endurance over maximal strength for this distance.

Flexibility (2/10): Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for efficient strokes over a long period.

Power (1/10): Focus is on consistent, sustainable power application per stroke over a very long duration, not maximal explosive power.

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These WODs similar to Half Marathon Row share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	10/10	Extreme test of aerobic capacity and cardiovascular endurance over a very long, continuous effort (21,097m).
Stamina	9/10	Requires exceptional full-body muscular endurance, particularly in the legs, core, and back, to sustain effort for the duration of a half marathon row.
Strength	2/10	While some strength contributes to power per stroke, it's overwhelmingly a test of endurance over maximal strength for this distance.
Flexibility	2/10	Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for efficient strokes over a long period.
Power	1/10	Focus is on consistent, sustainable power application per stroke over a very long duration, not maximal explosive power.
Speed	3/10	Maintaining an efficient and consistent stroke rate and pace over a very long distance is critical, rather than sprint speed.

Attribute

Score

Explanation

Endurance

10/10

Extreme test of aerobic capacity and cardiovascular endurance over a very long, continuous effort (21,097m).

Stamina

9/10

Requires exceptional full-body muscular endurance, particularly in the legs, core, and back, to sustain effort for the duration of a half marathon row.

Strength

2/10

While some strength contributes to power per stroke, it's overwhelmingly a test of endurance over maximal strength for this distance.

Flexibility

2/10

Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for efficient strokes over a long period.

Power

1/10

Focus is on consistent, sustainable power application per stroke over a very long duration, not maximal explosive power.

Speed

3/10

Maintaining an efficient and consistent stroke rate and pace over a very long distance is critical, rather than sprint speed.

For Time: 21097 meter Row

4 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

82:30Elite

97:30Target

115:00Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Very Hard

Benchmark Times for Half Marathon Row

Training Focus

Modality Profile

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Training Profile

Half Marathon Row

Training Profile

Performance Levels

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