STATION 5 OF 8
HYROX Rowing
1000 metres on a Concept2 rower. Full-body effort that tests your aerobic engine. Efficient technique here saves energy for the final three stations.
1000m
Distance / Reps
5/8
Station
Legs, back, arms
Primary Muscles
4:00–5:00
Target Time
Watch: Rowing Technique for Hyrox
Technique Cues
- 1Legs → back → arms on the drive
- 2Arms → back → legs on the recovery
- 3Push through your heels
- 4Smooth and powerful beats fast and choppy
Common Mistakes
- !Pulling with arms before legs finish driving
- !Damper too high (5–7 is optimal)
- !Rushing the recovery — that’s your rest
Race Tips
1
Damper setting 5–7 for best efficiency
2
Stroke rate 24–28 per minute
3
Negative split: first 500m 3–5 sec slower than second
Pacing Targets by Level
| Level | Target Time | Strategy |
|---|---|---|
| Beginner | 5:00–7:00 | Focus on finishing. Prioritise form over speed. |
| Intermediate | 4:00–5:00 | Steady pace throughout. Negative split if possible. |
| Advanced | < 4:00 | Push the pace. Aggressive start with controlled finish. |