FirstRox Station 5 of 8 · 1000 m
HYROX Rowing: technique, pacing & tips
After the burpees the rowing station is a chance to recover while still moving. It is 1,000 m on the ergometer, and a smart athlete uses it to bring their heart rate down before the carry and lunges.
Technique cues
- Legs, then body, then arms; reverse on the recovery
- Drive hard, recover slow: roughly 1:2 ratio
- Keep the stroke rate steady and breathe
What the standard looks like
- Complete 1,000 m
- Feet strapped in
- Damper is free choice
Where athletes lose time
Pulling with the arms and rushing the recovery. A fast, shallow stroke rate wastes energy.
- Pulling with the arms first
- Rushing the recovery
- Over-gripping the handle
How to pace it
Drive hard with the legs, recover slowly and smoothly, and keep a rhythm you can sustain without redlining.
Three drills to improve it
- 4 × 250 m at your target 1,000 m pace, 45 s rest
- 10 minutes of steady rowing at a low stroke rate, focusing on a strong leg drive
- Alternate 500 m rowing and 500 m running
Educational guidance, not medical advice. Rules can change; check the official HYROX rulebook for your event. Stop any exercise that causes pain.
Practise it in a full race simulation
FirstRox guides you through all 16 segments and shows where you lose time.