HYROX 1000m Row Prep
By the Watta Team · Updated
All Levels30 minRowErg
Specific preparation for the 1,000-metre rowing station in HYROX races. This workout simulates race conditions by incorporating movement transitions and teaching you the optimal pacing strategy for rowing after running.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | 2:10-2:20 | - | Easy rowing at 20-22 spm |
| 2 min jog or burpees | - | - | Simulate pre-row station fatigue |
| 2 min | 2:00-2:10 | - | Quick transition to erg, build pace |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 1000m | 1:50-2:02 | 3:00 | Rep 1: race pace simulation |
| 1 min movement | - | - | Burpees, lunges, or jog to simulate transitions |
| 1000m | 1:50-2:02 | 3:00 | Rep 2: practise rowing on tired legs |
| 1 min movement | - | - | Transition movements |
| 1000m | 1:50-2:02 | - | Rep 3: race-day intensity |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:20+ | - | Easy rowing to recover |
| 2 min | Very easy | - | Light strokes, stretch after |
Coaching Notes
- +In HYROX, you arrive at the rower after a 1km run — so practise rowing on pre-fatigued legs.
- +A good HYROX row time is 3:15-4:00 for competitive athletes. Target your training accordingly.
- +Start the 1000m at a controlled rate (24-26 spm) and build to 28-30 for the final 300m.
- +Practise the transition: get on the erg, strap in, and start rowing in under 10 seconds.
- +Drag factor of 120-130 is recommended for HYROX — not too heavy, not too light.
Frequently Asked Questions
How fast should I row the 1000m in HYROX?
Competitive times are 3:00-3:30 for men and 3:30-4:15 for women. Recreational athletes should aim for sub-4:00 (men) or sub-4:30 (women). Remember you are rowing after running 1km.
Should I pace evenly or start fast?
Start controlled and build. Going out too hard on tired legs leads to a dramatic fade. Aim for even splits with a slight push in the final 200-300 metres.
How important is the row station in HYROX?
The row is one of 8 workout stations. A strong rower can gain 30-60 seconds over competitors on this single station. It is one of the easiest stations to train specifically for.
Related Content
8x500m IntervalsCrossFit Rowing WODLunch Break HIITHYROX Rowing StrategyErg Interval WorkoutsRowing Warm-Up GuideHYROXHYROX is a global fitness race combining eight 1km running segments with eight functional workout stations, including a 1,000m row on a Concept2 ergometer.Split TimeSplit time is the pace expressed as the time it takes to row 500 metres on an ergometer, displayed in minutes and seconds (e.g. 2:00.0/500m).Drag FactorDrag factor is a normalized number on the Concept2 PM5 that measures the actual air resistance the flywheel feels, so you can replicate the same stroke feel on any erg.Rowing Pace CalculatorCalorie Burn CalculatorSplit to Watts Converter
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