Rowing: Station 5 Overview
Rowing is the fifth workout station in HYROX, coming after Burpee Broad Jumps and before the Farmers Carry. You'll row 1000 meters on a Concept2 rowing machine.
This is the only seated station in HYROX—a brief respite for your legs. But don't be fooled: rowing demands full-body coordination and can spike your heart rate if approached incorrectly. Smart pacing here sets you up for a strong second half of the race.
Equipment Notes
HYROX uses Concept2 RowErg machines exclusively. Key settings:
- Damper setting: 4-6 for most athletes (higher is not always better)
- Monitor: Shows split time, stroke rate, distance, time
- Foot straps: Adjust to your foot size before starting
Damper Setting Guide
| Setting | Feel | Best For |
|---|---|---|
| 1-3 | Light, fast | Small/lighter athletes, high stroke rate |
| 4-6 | Balanced | Most athletes, race pace |
| 7-10 | Heavy, slow | Large/powerful athletes, low stroke rate |
Proper Rowing Technique
The Rowing Stroke
The rowing stroke has four phases: Catch, Drive, Finish, Recovery.
- Catch: Arms straight, shins vertical, lean forward slightly from hips
- Drive: Push through legs FIRST, then lean back, then pull arms
- Finish: Handle to lower ribs, slight lean back, legs straight
- Recovery: Arms extend, body rocks forward, then bend knees
Power Sequence
The order matters. Rowing power comes from:
- Legs (60%): Push the platform away with your feet
- Core/Back (30%): Swing your body from forward lean to slight back lean
- Arms (10%): Pull handle to body at the end
Common Technique Errors
| Error | Problem | Fix |
|---|---|---|
| Arms pulling first | Weak drive, arm fatigue | Legs push, then body, then arms |
| Shooting slide | Seat moves before handle | Engage core, keep tension on handle |
| Rushing recovery | No rest phase, heart rate spikes | Slow recovery, quick drive |
| Over-reaching | Strain on lower back | Slight forward lean, not hunched |
| Chicken winging | Elbows flaring out | Keep elbows close to body |
Pacing Strategy
Understanding Split Times
Split time shows your pace per 500 meters. A 1:50 split means you're rowing at a pace that would complete 500m in 1 minute 50 seconds.
Target Split Times by Level
| Level | Men's Split | Women's Split | Total Time |
|---|---|---|---|
| Elite | 1:40-1:50 | 1:50-2:00 | 3:20-4:00 |
| Competitive | 1:50-2:05 | 2:00-2:15 | 3:40-4:30 |
| Recreational | 2:05-2:20 | 2:15-2:35 | 4:10-5:10 |
| First-timer | 2:20-2:45 | 2:35-3:00 | 4:40-6:00 |
The 1000m Strategy
- 0-250m: Find your rhythm, settle into sustainable split
- 250-750m: Hold steady—this is the grind phase
- 750-1000m: If energy available, lower split by 3-5 seconds
Stroke Rate Guide
| Rate (SPM) | When to Use |
|---|---|
| 24-26 | Controlled, recovery-focused effort |
| 26-28 | Sustainable race pace for most |
| 28-30 | Pushing pace, competitive athletes |
| 30+ | Sprint finish only (final 100-150m) |
Breathing Pattern
Establish a consistent breathing rhythm:
- Exhale: During the drive (when pushing)
- Inhale: During the recovery (when sliding forward)
- Rhythm: One breath per stroke, or two breaths for slower strokes
Race Day Execution
Approaching the Station
- Arrive from Run 5 with controlled breathing
- Quickly adjust foot straps (strap across ball of foot)
- Check damper setting if you have preference
- Take 2-3 strokes to reset the monitor if needed
Starting the Row
- First 3 strokes: Build power gradually
- Find your target split by stroke 5-6
- Settle into your breathing rhythm
- Watch the monitor—don't chase unsustainable splits
Mid-Row Focus
- Eyes on 500m remaining, then 250m remaining
- Check split time every 10-15 strokes
- Maintain technique—don't get sloppy
- Legs continue to drive, core stays engaged
Finishing Strong
- At 250m to go: assess energy reserves
- At 150m to go: increase stroke rate if possible
- Final 10 strokes: all-out effort
- Monitor must show 0m—row until complete
Exiting the Station
- Remove feet from straps (don't rush)
- Stand up slowly—blood will rush from legs
- Walk to running lane, shake out legs
- Farmers Carry is next—your grip needs to be ready
Training for Rowing
Key Workouts
- Technique work: 3 x 500m at easy pace, focus on form
- Race simulation: 1000m at race pace after 5km run
- Intervals: 4 x 500m with 2:00 rest
- Steady state: 3000-5000m at comfortable pace
Building Capacity
- Row 2-3 times per week leading up to race
- Track your 1000m time regularly
- Practice fatigued rowing (after running or other work)
- Work on maintaining technique when tired
Complementary Exercises
- Deadlifts: Hip hinge strength for the drive
- Bent-over rows: Back and arm pulling power
- Leg press: Leg drive endurance
- Planks: Core stability for power transfer
Strategic Considerations
Position in the Race
Station 5 is the midpoint of HYROX. Consider:
- Before: 5km run, Burpee Broad Jumps (high heart rate)
- Opportunity: Seated recovery—let heart rate settle
- After: Farmers Carry needs grip—arms should be relatively fresh
Conservative vs. Aggressive
| Approach | When to Use | Risk |
|---|---|---|
| Conservative (2:00+ split) | First HYROX, struggling after burpees | Leaves time on table |
| Moderate (1:50-2:00) | Most athletes, most races | Balanced risk/reward |
| Aggressive (sub-1:50) | Strong rower, fresh feeling | May compromise second half |
Race Day Checklist
- ☐ Target split time decided
- ☐ Damper preference known (4-6 for most)
- ☐ Quick foot strap adjustment
- ☐ Legs-body-arms sequence
- ☐ First 250m: find rhythm, don't sprint
- ☐ Final 250m: controlled push if energy available
- ☐ Row until monitor shows 0m
What's Next: Farmers Carry
After Rowing, you'll run your sixth 1km before the Farmers Carry. The transition: your legs did the work on the rower, but your grip was holding the handle. The Farmers Carry will challenge your grip heavily—shake out your hands during Run 6.
Continue to Farmers Carry Tips →
Frequently Asked Questions
Frequently Asked Questions
Elite athletes hold 1:40-1:50/500m splits. Competitive athletes aim for 1:50-2:05. Recreational athletes typically row 2:05-2:30. Remember, these are fatigued times—your fresh 1000m time will be faster.
Most athletes do well at 26-30 strokes per minute. Higher rates (30+) can spike heart rate unsustainably. Lower rates (under 24) may mean you're not using the available recovery time. Find your sustainable rhythm.
Negative split or even pace is optimal. Start at a sustainable split (first 250m), hold steady (middle 500m), then push the final 250m if you have the capacity. Never blast the first 250m—you'll pay for it.
Yes, but don't over-tighten. Straps should be snug across the widest part of your foot (ball of foot at the base of the toes). Too tight restricts movement; too loose loses power on the drive.
Calculate Your HYROX Splits
Use our pace calculator to plan your running and station times based on your goal finish time.