What is a good time for Half Marathon Row?

Good times for Half Marathon Row depend on your fitness level: Elite athletes finish under 150:00, advanced athletes target 150:00-130:00, intermediate athletes aim for 130:00-110:00, and beginners should focus on proper form over 110:00.

What is considered a good Half Marathon Row time?

A good Half Marathon Row time for most CrossFit athletes is between 130:00-110:00 (intermediate level). Elite times are under 150:00, 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 110:00 with good form, while advanced athletes can target 150:00-130:00. 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.

Workout Description

For time: 21,097-meter Row

Why This Workout Is Extremely Hard

A single, very long monostructural effort that can last 70–150+ minutes for most. The sheer duration demands significant aerobic base, muscular stamina through thousands of strokes, fueling/hydration strategy, and strong mental resilience. No high skill or heavy loads, but the volume, posture management, and pacing requirements make it an extreme endurance challenge.

Benchmark Times for Half Marathon Row

Elite: <71:00
Advanced: 80:00-90:00
Intermediate: 100:00-110:00
Beginner: >150:00

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): Primarily a long, steady aerobic effort. The goal is sustaining oxygen-based energy production for well over an hour while keeping heart rate controlled and consistent throughout the entire distance.
Stamina (9/10): Thousands of strokes tax posterior chain, hips, and forearms. Success depends on maintaining technique and output without significant mechanical breakdown over a very long duration.
Speed (3/10): Not about fast cycling; it’s about rhythm. Maintain a sustainable stroke rate and consistent split rather than quick transitions or bursts.
Power (2/10): Power helps establish pace, but sprint-level explosiveness isn’t needed. Consistent, moderate drive per stroke matters more than peak wattage.
Strength (2/10): Each stroke requires modest force, but there are no heavy lifts. Strength contributes, yet max force production is not the limiter here.
Flexibility (1/10): Basic positions only: hip hinge, neutral spine, and adequate ankle/hamstring range for a comfortable catch. No advanced mobility demands.

Scaling Options

Scale to: 15,000 m Row • 10,000 m Row • Partner 21,097 m Row (alternate 500–1,000 m)

Scaling Explanation

Reduced distance or shared volume preserves the long, aerobic stimulus while keeping duration, technique quality, and recovery demands appropriate for the athlete.

Intended Stimulus

Steady cardio with disciplined pacing. Start conservative, settle into a sustainable split you can hold for over an hour, and aim to finish slightly faster than you start. Breathing should stay controlled, legs do most of the work, and posture remains solid. It should feel demanding but never red-line until the final 1–2 kilometers.

Coach Insight

Pace the first 5k 3–5 seconds slower than your target split. Break it mentally into 5k/5k/5k/last push, checking posture and stroke mechanics every 500 meters. The one tip: lock in a sustainable split early and hold it. Consistency beats surges. Avoid going out hot, over-gripping, a high damper (stick ~4–6), slumped posture, and skipping hydration/brief shakeouts.

Benchmark Notes

Times range from new-to-endurance athletes (2:30:00) down to elite performers (~1:11:00). Aim to hold an even or slight negative split. Most intermediate CrossFitters can target 1:40:00–1:50:00. If you’re trending beyond your target by halfway, adjust pace early to avoid a late collapse.

Modality Profile

This workout is purely monostructural: a single long row. There is no gymnastics or external loading. All demands are aerobic pacing, stroke mechanics, and sustained effort, making it a classic test of cardio capacity and mental toughness over time.

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Training Profile

Attribute	Score	Explanation
Endurance	10/10	Primarily a long, steady aerobic effort. The goal is sustaining oxygen-based energy production for well over an hour while keeping heart rate controlled and consistent throughout the entire distance.
Stamina	9/10	Thousands of strokes tax posterior chain, hips, and forearms. Success depends on maintaining technique and output without significant mechanical breakdown over a very long duration.
Strength	2/10	Each stroke requires modest force, but there are no heavy lifts. Strength contributes, yet max force production is not the limiter here.
Flexibility	1/10	Basic positions only: hip hinge, neutral spine, and adequate ankle/hamstring range for a comfortable catch. No advanced mobility demands.
Power	2/10	Power helps establish pace, but sprint-level explosiveness isn’t needed. Consistent, moderate drive per stroke matters more than peak wattage.
Speed	3/10	Not about fast cycling; it’s about rhythm. Maintain a sustainable stroke rate and consistent split rather than quick transitions or bursts.