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
Race split is the median athlete in each field last season, from real results. Fresh is the same effort done on its own. Pro athletes are fitter than the Open field, so a Pro time can be quicker even where the load is heavier.
| Category | Load | Fresh | Race split |
|---|---|---|---|
| Open Women | Body weight | 5:05 | 5:36 |
| Open Men | Body weight | 4:25 | 4:52 |
| Pro Women | Body weight | 4:40 | 5:08 |
| Pro Men | Body weight | 4:10 | 4:35 |
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