Station 5 of 8
HYROX Rowing
1000 m on a Concept2 rower. Identical in every division.
- Men typical 4:55
- Women typical 5:33
- 6% of the race
A steady 1000 m in the middle of the race. Row it smoothly and use it to get your breath back.
Open Men
Top 10%4:25Typical4:55Slowest 10%5:36
Open Women
Top 10%5:02Typical5:33Slowest 10%6:19
Time the top 10% win here 30s vs a typical Open Men finisher
Worth training #7 of 8 stations by time to gain · #1 is wall balls
Your number
Where does your split land?
one split doesn't make a race. your worst one usually explains it.
Your rowing split
Is your rowing actually slow?
Type the split from your last race or your last full simulation. See where it sits against real racers.
The RoxHype app
Fix the rowing, then the next one.
A plan weighted toward the splits that are actually costing you time, rebuilt every week.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
worst split first
Technique: what the fast athletes do
01Legs, hips, arms — then reverse itThe sequence is the whole technique. Legs drive, body opens, arms finish; on the recovery the arms leave first and the knees break last.
02Damper 4–6, rate 26–30A high damper feels productive and wrecks the legs you need for the next kilometre. Push the split down with leg drive at a controlled rate, not by rowing faster.
03Four by 250 m, negative splitOpen the first 250 m two seconds per 500 m slower than target and take it back over the last 500 m. A 1000 m rowed evenly always beats one rowed hard then survived.
04Use it to recoverLong exhales, low rate, honest split. You cannot win the race on the row; you can absolutely arrive at the farmers carry ready.
05Straps loose, feet out fastRehearse the exit. Five seconds of fumbling with foot straps is five seconds, and it happens to people who never practised it.
The standard, by division
Same for every division: the same distance on the same machine.
Set by HYROX and they can change between seasons. Check the rulebook on hyrox.com and the judging brief at the venue.
Train it
Rowing workouts Sessions from the library built around this station. Put it in a plan Your race date in, a week-by-week plan out.
The other seven
Questions people ask
Is a slow rowing a strength problem or a fitness one?
Within about 10 seconds of your fresh 1000 m? The row is fine, look elsewhere. 30 seconds or more slower? You are arriving tired, and that is pacing on runs 1 to 5, not rowing.
How do I test which one it is?
Do the station fresh and timed at race weight, then compare it with your race split. Much faster fresh: it is fitness. Slow even fresh: it is strength or technique.
Why does it matter which one it is?
They need different weeks. Strength needs heavy, low-rep work and takes 6 to 12 weeks to show. Fitness needs the movement done tired, after intervals, and shows in 3 to 4 weeks.
How much is the rowing worth training?
It is about 6% of a typical Open Men race. The top 10% are 30s faster here than a typical finisher. That ranks #7 of the 8 stations. #1 is the wall balls (2:15).
Are Pro and Doubles splits published?
Not per station yet. Pro weights are heavier, so expect Pro splits close to the Open typical or a little slower. HYROX sets the weights and can change them between seasons: check hyrox.com before you race.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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