HYROX RowErg

The HYROX RowErg is the 5th HYROX station with a 1,000-meter row for all divisions.

Same distance, same machine, no adjustments for everyone.

How the HYROX RowErg Station Works

Athletes must complete 1,000 meters on a Concept2 rowing machine, using a full-body pulling motion that involves the legs, hips, back, and arms.

Key RowErg mechanics

• Strong leg drive initiates the pull

• Hips and back follow through, arms finish the stroke

• Return phase is smooth and relaxed — not rushed

Why the HYROX RowErg Is So Challenging

At this stage of the race, you’re already drained. Many athletes lose time here by pulling too hard or rowing inefficiently.

Common challenges

• Overreliance on the arms

• Loss of posture from fatigue

• Poor pacing decisions due to race stress

It’s not about power output — it’s about staying consistent and composed.

How to Train for the HYROX RowErg

You want to row efficiently enough to conserve energy for what’s still to come — like the sandbag lunges and the HYROX wall balls.

• Pacing drills: Practice 1,000 m rows at your expected race pace

• Technique focus: Film yourself and correct posture or sequencing issues

• Fatigue exposure: Row after lifting or functional intervals to simulate race conditions

At Pace Club you will find enough original RowErgs for a perfect competition practice.