Station 5 of 8
Hyrox Rowing 1000m
1,000 metres on a rowing machine, the fifth station and the halfway point of the race.
Typical times and loads
Fresh is a typical time done on its own. Race split is the same effort raced after a run, slowed by typical fatigue, which is what the finish is built from.
| Category | Load | Fresh | Race split |
|---|---|---|---|
| Open Women | Body weight | 4:55 | 5:25 |
| Open Men | Body weight | 4:25 | 4:52 |
| Pro Women | Body weight | 4:55 | 5:25 |
| Pro Men | Body weight | 4:25 | 4:52 |
What a faster Rowing is worth
Take 30 seconds off a fresh Rowing 1000m and the predicted finish comes down by about 33 seconds. The station is raced tired, so time saved fresh is worth a little more on race day.
One thing that helps
Most of the power is in the legs. A controlled stroke rate lets heart rate settle before the carry, which is worth more than a few seconds pushed here.
Before it: Burpee Broad Jump 80m · After it: Farmers Carry 200m
What would you finish in?
Put in a run and whatever station times you have. The predictor works out every split from your own numbers, with no account needed.
Predict my finish