HYROX rowing station is one of the most recoverable parts of a HYROX race — if you know how to pace it. At 1,000m it’s long enough to matter but short enough to attack.
Station 5 Basics
| Division | Distance | Machine |
|---|---|---|
| All divisions | 1,000m | Concept2 RowErg |
Technique
- Catch: Arms extended, lean slightly forward, shins vertical
- Drive: Legs first — push the floor away. As legs extend, lean back and draw handle to lower ribs
- Finish: Legs extended, slight lean back, handle at lower ribs
- Recovery: Arms extend first, hinge forward, then bend knees — slower than the drive
- Legs first, always — 60% of power from leg drive
- Don’t over-compress — shins vertical at the catch
- Breathe on the recovery
Pacing
| Level | Target Time | 500m Split |
|---|---|---|
| Competitive | Under 3:30 | Under 1:45 |
| Intermediate | 3:30–4:15 | 1:45–2:07 |
| Recreational | 4:15–5:00 | 2:07–2:30 |
| First-timer | 5:00–6:00 | 2:30–3:00 |
Aim for 24–28 SPM. Establish your split in the first 200m and hold it. Station 5’s seated nature gives your legs brief active recovery from the burpee broad jumps — use it.
Damper Setting
Damper 4–5 suits most recreational athletes. Test your preference in training and use the same setting on race day.
Training Sessions
| Session | Protocol |
|---|---|
| Technique | 5 x 500m easy, 2 min rest |
| Race pace | 3 x 1,000m at target split, 3 min rest |
| Compromised | 1km run + 1,000m row + 1km run x 2 |
| Threshold | 1 x 2,000m slightly slower than race split |
FAQ
Should I row at maximum effort?
No — aim for 85–90% effort. Maximum effort raises your heart rate to a zone that takes 3–4 minutes to recover from, and you have three more stations afterward.
Is the rowing machine the same at every HYROX event?
Yes — Concept2 RowErg globally. Training on the same machine is a meaningful advantage.
Previous station: ← Station 4 — Burpee Broad Jumps
Next station: Station 6 — Farmers Carry →
All stations: Complete guide to all 8 HYROX stations
