Rowing
1000m
TL;DR
The Hyrox rowing station is 1000 metres on a Concept2 RowErg — the same machine you find in every CrossFit gym and rowing club. There are no weight differences between divisions; all athletes row 1000m. The sequence is legs-back-arms on the drive and arms-back-legs on the recovery. Most Open Men take just under 5 minutes; the primary limiters are cardiovascular fitness and technique efficiency, especially under race fatigue.
Median Race Times (real data, 82,000+ athletes)
Overview
Rowing 1000 meters on a Concept2 rowing machine.
Hyrox Rowing Weights
| Division | Weight / Format |
|---|---|
| Open Men | 1000m — no added weight, damper self-selected |
| Open Women | 1000m — no added weight, damper self-selected |
| Pro Men | 1000m — no added weight |
| Pro Women | 1000m — no added weight |
| Doubles Men | 1000m — each partner does 500m alternating |
| Doubles Women | 1000m — each partner does 500m alternating |
| Doubles Mixed | 1000m — split 500m/500m between partners |
Step-by-Step Technique
- 1
Set the damper to 4–6 for most athletes; a damper of 10 is not faster — it creates more drag and slows your stroke rate, costing time over 1000m.
- 2
At the catch (start of each stroke), your shins are vertical, arms straight, and body leaned slightly forward — do not slouch over the handle.
- 3
Drive with legs first: push hard through both feet while keeping your arms straight and your back angle constant until your legs are nearly extended.
- 4
Once the legs finish, swing your back to a slight lean-back (about 11 o'clock position) and then pull the handle to the base of your sternum — not to your chin.
- 5
Control the recovery: extend arms first, then hinge forward at the hips, then bend the knees to return — rushing back to the catch wastes energy and disrupts rhythm.
Training Tips
- 1
Legs drive first, then lean back, then arms pull
- 2
Target a split of 1:50-2:00 per 500m for competitive times
- 3
Control the recovery - don't rush back to the catch
- 4
Damper setting 4-6 for most athletes
Top 5 Mistakes (and Fixes)
✕Mistake 1: Pulling with arms first
Fix: The sequence is always legs → back → arms. Arm-pulling first disconnects your largest muscle groups (quads and glutes) from the stroke.
✕Mistake 2: Setting damper to 10
Fix: Damper 10 creates maximum drag — it slows your stroke rate and usually makes 1000m slower, not faster. Set it to 4–6 for endurance pieces.
✕Mistake 3: Rushing the recovery
Fix: The recovery is rest time. A slower, controlled return to the catch allows partial muscular recovery between strokes — don't sprint back.
✕Mistake 4: Rowing with a rounded lower back
Fix: Keep a neutral spine throughout. A curved lower back under fatigue leads to pain and inefficient power transfer — brace your core at the catch.
✕Mistake 5: Ignoring split time on the monitor
Fix: Target a consistent split per 500m. Most Open Men should hold 1:55–2:05/500m; Open Women 2:10–2:25/500m. Pacing the first 500m too hard is the most common error.
Common Mistakes
- ✕
Pulling with arms first - it is legs then back then arms
- ✕
Setting damper too high - 10 is not faster
- ✕
Rushing the recovery stroke
4-Week Training Progression
| Week | Session |
|---|---|
| Week 1 | 5 × 200m row at easy pace (2:15–2:30/500m), 60s rest. Focus on the legs-back-arms sequence. |
| Week 2 | 3 × 500m row at race pace, 90s rest. Note 500m splits and aim for both splits within 5 seconds of each other. |
| Week 3 | 2 × 800m row at race pace, 2min rest. Practice maintaining technique in the second half when fatigued. |
| Week 4 (peak) | 1 × 1000m full effort after a 1km run — simulate the race sequence and note your split degradation. |
Sample Workout
5x500m row with 1:1 work/rest. Target consistent splits.
Equipment
The Concept2 RowErg is what you'll use on race day. If you're training seriously, having access to race-day equipment makes a real difference in your preparation.
[AFFILIATE:concept2-rower](URL)
Frequently Asked Questions
What rowing machine is used in Hyrox?
Hyrox uses the Concept2 RowErg at all official races worldwide. It is the same machine used in Olympic rowing training and CrossFit competitions. The damper setting is athlete's choice — Hyrox does not mandate a specific drag factor.
What is the average Hyrox rowing time?
Based on real data from over 82,000 athletes, the median rowing time is approximately 4:46 for Open Men and 5:23 for Open Women. Pro Men average around 4:31. These times reflect cumulative fatigue from the earlier stations.
What damper setting should I use for Hyrox rowing?
Most athletes perform best on damper 4–6. Damper 10 creates more drag and typically slows your split time rather than improving it. Test different settings in training and find what lets you maintain a consistent stroke rate of 24–28 strokes per minute.
How do I improve my Hyrox rowing time?
Practice rowing 1000m intervals at your target race pace, and combine rowing with other cardio — the station arrives mid-race when you are already fatigued. Technique work (especially the legs-back-arms sequence) pays more dividends than raw fitness for most recreational athletes.