HYROX Station 5 of 8
HYROX Row
The most consistent station in HYROX — lowest standard deviation (0.6 min) across thousands of finishers. Technique and pacing matter more than raw power.
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The numbers
Format
1,000 m on the Concept2 Rower
Weight standard (Rulebook 25/26)
Bodyweight (no implement load)
Variance (SSAC 2025)
low — SD 0.6 min
Primary risk factor
execution
Technique
Coach cue: "Most consistent station. Technique and pacing matter more than power."
Form steps
- Catch: arms extended, shins vertical
- Drive: legs first, then hinge back, then arms
- Finish: elbows past ribs, slight lean back
- Recovery: reverse the sequence
- Aim for 24-26 SPM race pace
Breathing
Exhale on drive, inhale on recovery
Key muscles
Legs · Lats · Core · Arms
Common mistakes
- Arms-only rowing (legs do 60% of work)
- Fly-and-die (negative split is better)
- Rushing the recovery
Target times
Realistic is the median competitive time — a well-trained athlete should target this. Aggressive is the top-10% / podium-level time. Source: HYROX Data Lab (10,000+ race results) + SSAC 2025.
| Division | Realistic | Aggressive |
|---|---|---|
| Men Open | 4:00 | 3:30 |
| Men Pro | 3:45 | 3:15 |
| Women Open | 4:30 | 4:00 |
| Women Pro | 4:15 | 3:45 |
Training implication
SSAC 2025 research — what the variance data means for training.
Most consistent station. Technique and pacing matter more than power.
Race-day tip
Use this as a breather. Don't redline.
How to scale
Easier — beginner / deload
Damper 4-5, focus on sequence
Harder — race-spec / elite
Damper 7-8, target sub-4:00
The other seven stations
Train row like a top finisher
Related guides
Train row in FORMD
FORMD identifies your weakest stations from your baselines and builds a personalized plan that targets them. 3-day free trial — see how much time row is costing you.