Station 5 of 8 · 1,000 m · Updated for the 2026/27 season
Row
The row is the halfway checkpoint and the closest thing HYROX offers to a breather — if you let it be one. The mistake is not rowing too slow; it is rowing too hard and arriving at farmers carry with nothing.
Technique
- Sequence: legs → back → arms, then arms → back → legs on the recovery.
- Damper around 5–7; higher is not stronger, it is just slower per stroke.
- Race rate 26–30 spm with full-length strokes; use the slide time to breathe.
- The 2026/27 rulebook requires staying seated on the erg until the monitor shows 1,000 m.
Common mistakes
- Arms-first pulling that duplicates the SkiErg fatigue pattern.
- Rowing 10+ seconds/500m faster than your plan because you 'felt good' at halfway.
- Standing up before the distance is complete — an avoidable penalty.
Race pacing
Row at your 60-minute-effort pace, not your 1k test pace: for most athletes that is 8–15 seconds per 500 m slower than their best. Use it to reset breathing for the back half.
How the program trains it
In the program: 1k row is a Week 1 baseline test; row segments appear in compromised sessions from Week 7 and in every simulation.