STATION 5 OF 8 · 1,000 M
ROWING
Rowing is 1,000 m on an indoor rower, placed in the middle of the race. Good sequencing lets the legs do most of the work while your arms and back stay fresh for what follows.
TECHNIQUE
- Sequence each stroke: drive with the legs, swing the body, then pull with the arms.
- Return in the reverse order, controlled and relaxed.
- Hold a steady stroke rate you can keep for 1,000 m.
- Treat it as a chance to recover slightly while still moving well.
COMMON MISTAKES
- Pulling with the arms before the legs have driven.
- Going out too hard and fading in the second half.
- Rushing the recovery phase of the stroke.
HOW TO TRAIN IT
- Steady 1,000 m rows at a target split.
- Technique drills focused on the legs-body-arms order.
- Run 1 km, then row 1,000 m, to practise changing between movements.
General guidance, not coaching or medical advice. Movement standards are set by the official rulebook on hyrox.com. See the full HYROX guide and the beginner’s guide.
QUICK ANSWERS
QUESTIONS & ANSWERS
What is the HYROX Rowing station?
Rowing is 1,000 m on an indoor rower, placed in the middle of the race. Good sequencing lets the legs do most of the work while your arms and back stay fresh for what follows.
How far or how many reps is the HYROX Rowing?
Rowing is station 5 of 8 and covers 1,000 m.
Is there a weight for Rowing in HYROX?
Rowing uses a machine, so there is no external weight to load. The challenge is pacing and technique.