The row is the fifth station, after the burpee broad jumps. It is 1000 metres, you are sitting down, and your legs are tired. It is the closest thing HYROX has to a recovery station — if you let it be one.
The trap
Rowing is familiar, and many people know their best 1000 m or 2000 m times. It is tempting to row near those paces. After four runs and four stations, that effort costs much more than it would fresh. The time you save on the rower is often lost on the next three runs.
Pick a sensible split
A good race split is close to what you could hold comfortably for a longer steady row in training — a pace you could hold for 20 minutes or more. It should feel controlled. You want your breathing to settle during the row, not to spike.
Start easy
Take the first few strokes gently, let your breathing come down, then settle on your target split. Resist the start-fast habit from erg tests.
Technique under fatigue
When you are tired, technique slips. The usual faults are rushing the recovery and pulling with the arms too early. Think “legs, body, arms” on the drive and “arms, body, legs” on the way back. A longer, smoother stroke at a moderate rate is more efficient than a fast, choppy one. Our rowing technique basics covers the stroke.
Foot straps and shoes
Your feet may have swollen by now. Loosen your laces slightly if they feel tight, and set the foot straps across the widest part of your foot. You have time to retie on the way out.
Damper setting
Most people row better on a moderate damper setting than the maximum. A very high damper feels heavier and tires your legs faster. Use whatever you trained on.
The last 200 metres
You can lift the pace a little at the end if you feel good, but do not sprint. The farmers carry and a run come next.
After the row
Stand up carefully — your legs may feel wobbly. Walk briskly through the Roxzone and start run six gently. The row often leaves your legs stiff, and they loosen after a few hundred metres.
Training it
Row intervals at your target race split after other work, so you practise holding a controlled pace when tired. A steady row after a run or burpee set is ideal.