MovementsHyrox® Station

Rowing

Also known as: Row Erg · Indoor Rowing · Concept2 Row

A 1000 m effort on an indoor rowing machine sitting at the midpoint of the race. It blends leg drive, hip hinge and upper-body pull into one rhythmic movement.

RowingHyrox® Station

The standard

A valid effort is complete once the monitor shows the full 1000 m, rowed with the racer seated and strapped in on the machine.

In the race

Station 5 of 8, after the fifth 1 km run, 1000 m for every division with no load difference between Hyrox® Open men and women or Hyrox Pro men and women. In Doubles, partners split the 1000 m and swap seats as they like.

How to do it

01Start at the catch with shins vertical, arms straight and torso leaning slightly forward.
02Drive hard with the legs first, then swing the hips open, and finish by pulling the handle to the ribs.
03Reverse the order on the recovery: arms away, hinge forward, then let the knees bend.
04Keep the chain moving smoothly and avoid yanking with the arms early.
05Lock in a target split you can hold and let the legs do most of the work.

Common faults

· Opening the back too early and rowing mostly with the arms instead of the legs.
· Rushing the recovery so the stroke rate spikes and efficiency drops.
· Bending the arms before the legs finish driving, breaking the sequence.
· Going out far too fast and fading badly over the final 400 m.

Scaling & progressions

· Row shorter repeats (e.g. 4 x 250 m) and stitch them together as fitness grows.
· Drill the legs-hips-arms sequence slowly before adding pace.
· Use a moderate damper and focus on power per stroke rather than frantic rating.
· Cross-train with cycling or the SkiErg to build the same aerobic base.

Coaching tips

· You are past halfway here; hold a controlled split rather than emptying the tank.
· Long, powerful strokes at a moderate rate are more economical than short, frantic ones.
· Fasten the foot straps quickly on entry so you don't lose time settling in.

Related movements

SkiErg

Running

If this movement is giving you grief

Lower back pain after deadlifts

Lower back pain during a race

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HYROX® is a registered trademark of its owner; it is used here nominatively to describe the race and its stations. Sweatlas is not affiliated with or endorsed by HYROX®.

Rowing

A 1000 m effort on an indoor rowing machine sitting at the midpoint of the race. It blends leg drive, hip hinge and upper-body pull into one rhythmic movement.

Standard: A valid effort is complete once the monitor shows the full 1000 m, rowed with the racer seated and strapped in on the machine.

In the race: Station 5 of 8, after the fifth 1 km run, 1000 m for every division with no load difference between Hyrox® Open men and women or Hyrox Pro men and women. In Doubles, partners split the 1000 m and swap seats as they like.

How to do the Rowing

Start at the catch with shins vertical, arms straight and torso leaning slightly forward.

Drive hard with the legs first, then swing the hips open, and finish by pulling the handle to the ribs.

Reverse the order on the recovery: arms away, hinge forward, then let the knees bend.

Keep the chain moving smoothly and avoid yanking with the arms early.

Lock in a target split you can hold and let the legs do most of the work.

Common faults

Opening the back too early and rowing mostly with the arms instead of the legs.

Rushing the recovery so the stroke rate spikes and efficiency drops.

Bending the arms before the legs finish driving, breaking the sequence.

Going out far too fast and fading badly over the final 400 m.

Scaling & progressions

Row shorter repeats (e.g. 4 x 250 m) and stitch them together as fitness grows.

Drill the legs-hips-arms sequence slowly before adding pace.

Use a moderate damper and focus on power per stroke rather than frantic rating.

Cross-train with cycling or the SkiErg to build the same aerobic base.