The HYROX row.

What it is.

You row 1000 m on the rowing machine’s monitor. No load to set: the erg’s resistance is the work. It opens the second half of the race, after the burpee broad jumps and the fifth 1 km run.

How to train it.

• In the circuits. 500 m of rowing in the rounds of six circuits, the Race-Weight Pull Circuit among them.
• On running legs. Brick · Row, a peak brick: 6 × (1 km at your race leg pace, then 500 m of rowing).
• In race order. The mini sim of the back four (400 m legs), the back half sim and the full sim, each opening the back half on 1000 m of rowing.

When your gym has none.

Turn it off on the app’s gym screen and every session that has it swaps it by rule. The swap is shown on each session it touches, and the plan says when a swap means you have not touched the real load before race day.

How Why Not trains it.

The app’s Hybrid Race plan is a running plan with the stations built in. Every session prints the meters, and the erg sessions climb toward the race’s full distance in the simulations.

Every brick and simulation you log records your rowing time on the station board, and the board keeps your best. A station more than a tenth and more than 45 seconds behind its target is your slowest station, and your next two gym sessions end with extra work on it. The target itself comes from your goal finish: at a Sub 1:30 goal it is 4:43, an estimate from published results until your own time replaces it.