HYROX rowing: station five, distance and technique

Where rowing fits in the race

The sequence is burpee broad jumps, run five, then rowing. After the row, run six leads to farmers carry. Women, Women Pro, Men and Men Pro all row 1,000 m. In Doubles, 1,000 m is the team total and both partners complete every run. Doubles §7.2 gives a shared-rowing example, but §8.5 also contains no-dismount wording until completion. The handover wording is not fully consistent; confirm the procedure with the judging team.

Machine setup and completion

The 2026/27 Singles rules preset the damper to 6 and allow the racer to adjust it. Footplates are initially set to position 4 and may be adjusted before starting. The judge resets the monitor. Remain seated until the full distance is complete and the judge confirms completion.

The damper controls airflow into the flywheel; it is not a direct measure of effort. A setting of 6 does not mean one universal drag factor across every machine. Choose a familiar setting that lets you maintain a coordinated stroke, rather than assuming the highest setting is fastest.

A coordinated stroke

At the catch, keep your arms straight, shins approximately vertical and torso inclined forward from the hips. Start the drive with your legs, then open the hips and draw the handle toward the lower ribs. Recover in reverse order: arms away, torso forward, then bend the knees.

The legs remain active during rowing. Being seated does not turn the station into passive leg recovery. Avoid prescribing a fixed percentage of power from each body part: the useful cue is a connected movement sequence.

Set a pace you have practised

The monitor's split is time per 500 m (Concept2 PM5 guide). Holding 2:15/500 m gives 4:30 for 1,000 m; this is arithmetic, not an age- or sex-specific benchmark. Practise your intended pace after a controlled run and observe the following run as well as the rowing time.

A manageable starting drill is short easy rowing bouts focused on technique, with enough rest to repeat the stroke cleanly. Build duration before adding hard intervals. A universal percentage of your standalone best is not a reliable prescription for every athlete.

See the complete race distances and Doubles rules.

Questions

Is rowing station four or five?

Rowing is station five. Burpee broad jumps are station four, with a running segment between them.

Must I keep the damper at 6?

No. The 2026/27 Singles rules preset it to 6 but allow adjustment by the racer.

How long does a 1,000 m row take?

It depends on your pace. At a constant 2:15 per 500 m, the rowing time is 4:30, excluding setup and transitions.

Sources

Official Singles rulebook 2026/27, section 8.5; Concept2's rowing technique and damper guidance.