Station 5:
Rowing
1,000 m on the Concept2 — the midpoint test of your aerobic engine
Distance / Reps
1,000 m
Target Time (Open)
3:45–5:00 min
Target Time (Elite)
3:00–3:30 min
Primary Muscles
Legs (drive), Core
Rowing is Station 5 — a 1,000 m Concept2 rowing effort at the halfway point of the race. After 4 demanding stations and 5 km of running, your legs and lungs are already fatigued. Efficient rowing technique becomes critical to maintaining pace without burning out. The rowing station rewards athletes who have trained the movement pattern and can maintain form under fatigue.
How to Execute the Rowing
- 1
Set up at the catch
Sit with shins vertical, arms extended, and body leaning slightly forward. This is the catch position — your most powerful starting point.
- 2
Drive with the legs first
Push through your heels to extend your legs. The legs should initiate the drive — do not pull with your arms first.
- 3
Swing the body back
As your legs approach full extension, lean your torso back to approximately 11 o'clock. This adds power to the stroke without overextending.
- 4
Pull the handle to the lower chest
Draw the handle to just below your chest with a strong pull, keeping elbows close to your body and wrists flat.
- 5
Control the recovery
Extend your arms first, then lean forward, then bend your knees to return to the catch. The recovery should be slower than the drive — use it to breathe.
Training Tips
- Aim for a consistent 500 m split — erratic pacing burns more energy than steady effort.
- Practice rowing immediately after a run to simulate the leg fatigue you will feel at Station 5.
- Use the recovery phase to breathe — inhale on the way forward, exhale on the drive.
- Set the damper between 4 and 6 for HYROX — higher settings are not necessarily faster.
- Build rowing-specific fitness with 4 × 500 m intervals at target race pace in training.
Common Mistakes to Avoid
- ✕Pulling with the arms before the legs have driven — this is the most common rowing error and wastes power.
- ✕Hunching the back under fatigue — keep your core braced and chest up throughout.
- ✕Going out too fast in the first 200 m and fading badly in the final 400 m.
- ✕Rushing the recovery — the return phase should be controlled and used for breathing.
Muscles Worked
Rowing FAQ
What damper setting should I use for HYROX rowing?
A damper setting of 4–6 is appropriate for most athletes. Higher settings create more drag and are not necessarily faster — they just make each stroke harder. Experiment in training to find your optimal setting.
How do I train for the rowing station in HYROX?
Practice rowing after running to simulate race fatigue. Do 4 × 500 m intervals at target race pace. Also work on rowing technique — many athletes lose significant time to poor form rather than lack of fitness.
What is a good rowing time for HYROX?
For Open division athletes, a 1,000 m row in 3:45–5:00 minutes is solid. Elite athletes complete it in under 3:30.
Is rowing hard in HYROX if I have never rowed before?
It can be challenging without practice. The technique is learnable but takes time. Most HYROX-equipped gyms on the Gold Coast have Concept2 rowers — practice the movement pattern before race day.