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 FORMD's reference target for a well-trained athlete; Aggressive is a podium-level target. Neither is the field median: checked against real HYROX race results, the realistic target is faster than most finishers on most stations (Sled Pull most of all) and slower than the typical finisher on Farmers Carry.
| 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. Resting is legal — dock the handle and sit with feet on or off the plates — but standing up or leaving the seat before 1,000m is a DQ.
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.