HYROX
RowErg for HYROX
HYROX station 5: 1000 m on the rowing erg.
- Level
- Intermediate
- Equipment
- Rowerg
- Works
- Cardio, legs, back and core
The session
Drive with the legs first, then swing the body and finish with the arms. Hold a stroke rate around 24–28 and a split you can sustain. The row is where you recover pacing control mid-race.
In the race
In the race the row is 1,000 m, the fifth station.
Pacing
Find a rhythm you could keep for the full race distance, then hold it. Steady beats fast-then-stopped.
Where people go wrong
Pulling with the arms first, over-rowing the first 250 m, rushing the recovery, and a death-grip on the handle.
Easier or harder
- Easier: row 500 m pieces with a minute's rest.
- Harder: hold race pace for the full 1,000 m and run straight out afterwards.
Staying safe
Keep the spine neutral at the catch. Strap in properly and control the handle back, never let it snap forward.
