HYROX Row

Station 5 is 1000 meters on the Concept2 rowing machine (Concept2 Indoor Rower). You complete it after the fifth 1km run. The monitor shows meters remaining and split time (time per 500m). The row is a full-body pull: legs, core, and arms in sequence.

The row is one of the stations where good technique pays off hugely. Efficient rowing saves energy for the rest of the race and can be one of your faster stations if you pace and stroke well.

The stroke has four phases: catch, drive, finish, recovery. At the catch, knees are bent, arms extended, shoulders in front of the hips. Drive by pushing the legs first, then swing the body back and pull the handle to the lower chest. At the finish, legs are straight, body slightly past vertical, handle at the chest. On the recovery, extend the arms, hinge forward, then bend the knees to slide forward to the catch.

Legs do most of the work—about 60% of the power. Do not pull with the arms first. Keep a smooth stroke rate: for 1000m, most athletes row in the mid-20s to low-30s (strokes per minute). Higher rate with poor sequencing is less effective than a slightly lower rate with a strong drive.

A 1000m row in HYROX often takes between about 3:30 and 6:30 depending on fitness. Aim for even or slightly negative splits: same or faster 500m split in the second half. Check the monitor for your split (time per 500m). If you are under target in the first 300m, ease off; if you are over, you can push a bit more.

Do not fly and die. The first 250m can feel easy; hold your target split. In the last 250m, you can increase effort and stroke rate to the line. Step off as soon as the monitor shows 1000m and move to the next run.

Train on the rower at least once a week. Do 4–6 × 500m with 90 seconds rest, or 2–3 × 1000m with 2–3 minutes rest, at target race pace. Longer pieces (e.g. 2000m or 3 × 1000m) at a slightly easier pace build endurance.

Include technique work: 2–3 × 5 minutes at easy pressure, focusing on leg drive and sequence. Combine rowing with running or other stations (e.g. 1000m row + 1km run, or row + sled push) to simulate race order and fatigue.

Pulling with the arms before the legs and opening the back too early reduces power and tires the upper body. Rushing the recovery and slamming into the catch is inefficient and can hurt the back. Keep the recovery controlled and use the legs to initiate the drive.

On race day, set the foot straps and damper (often 4–5 for HYROX) and start at your planned split. Stick to your rhythm; do not chase the person next to you. When you hit 1000m, get off and transition to the next 1km run.