Hyrox Rowing Distance Explained
The rowing distance in HYROX is 1,000m on a Concept2 rower — the fifth station, performed after burpee broad jumps and before farmers carry.
Definition
The HYROX® rowing distance is 1,000 metres on a Concept2 rower, completed at Station 5. The distance is identical across every division, gender, and race format - making rowing one of the three bodyweight-equivalent stations (alongside SkiErg and burpee broad jumps) where the only variable is your own output.
How It Works
After the fifth 1 km run, athletes sit on a Concept2 rowing machine and row 1,000 m as fast as possible. The monitor counts down from 1,000 m to 0. Athletes must complete the full distance before leaving the station. The rower's damper setting is typically pre-set by organisers, though some events allow adjustment.
Rowing Distance by Division
| Division | Distance | Equipment |
|---|---|---|
| Open (Men & Women) | 1,000 m | Concept2 RowErg |
| Pro (Men & Women) | 1,000 m | Concept2 RowErg |
| Elite 15 (Men & Women) | 1,000 m | Concept2 RowErg |
| Doubles | 1,000 m | One partner rows |
| Relay | 1,000 m | One team member rows |
Rules & Regulations
- The monitor must display 0 m remaining before the athlete may leave the station.
- Athletes must use proper rowing form - the handle must be pulled to the body, not dropped mid-stroke.
- The rower's foot straps must be used (you cannot row without strapping in).
- If the monitor resets or malfunctions, notify a judge immediately.
- There is no separate time cap for the rowing station.
Why It Matters
At 1,000 m, the rowing station takes most athletes 3:00-4:30, making it one of the longer individual station efforts. Since the distance does not change between divisions, it is a pure test of cardiovascular fitness and rowing efficiency. Improving your 1,000 m row time directly improves your overall HYROX® time regardless of division.
Tips & Strategy
- Settle into a sustainable pace. Aim for a split time (per 500 m) you can maintain for the entire 1,000 m. Negative-splitting - rowing the second 500 m faster - is ideal.
- Use your legs, not your arms. The rowing stroke is 60% legs, 20% core, 20% arms. Drive through your heels first.
- Set a target split. Competitive men aim for sub-1:45/500 m; competitive women aim for sub-2:00/500 m.
- Control your stroke rate. 26-30 strokes per minute is efficient for 1,000 m. Higher rates waste energy without proportional speed gains.
- Train rowing after running. Practise 1,000 m rows immediately after a 1 km run to adapt to the fatigue you will face on race day.
FAQ
How far do you row in HYROX®? You row exactly 1,000 metres on a Concept2 rowing machine at Station 5.
Is the rowing distance different for women? No. The rowing distance is 1,000 m for all athletes regardless of gender or division.
What is a good rowing time for HYROX®? A competitive 1,000 m row time in HYROX® is 3:00-3:30 for men and 3:30-4:00 for women, though elite athletes finish faster.
Compare your rowing splits across races and benchmark against your division on ROXBASE.
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