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Rowing
A long, seated station in the middle of the race. Treat it as active recovery before the carry and lunges.
Work1,000 m
Comes afterRun 5
Typical time5:00Open Men, ~1:22 finish
Typical times
Station time at four finishing levels. Estimates for planning, rounded to 5 seconds.
| Level | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Starter | 5:452:53 /500 m | 6:203:10 /500 m | 5:452:53 /500 m | 6:203:10 /500 m |
| Mid | 5:002:30 /500 m | 5:302:45 /500 m | 5:002:30 /500 m | 5:302:45 /500 m |
| Fast | 4:302:15 /500 m | 4:552:28 /500 m | 4:302:15 /500 m | 4:552:28 /500 m |
| Elite | 4:002:00 /500 m | 4:252:13 /500 m | 4:002:00 /500 m | 4:252:13 /500 m |
Standards
- 1,000 m on the rower, monitor reset by a judge.
- Feet strapped in and seated before you take the handle.
- Damper preset to 6 and footplates to position 4; both adjustable.
- Stay seated until the judge confirms your distance.
Pacing tips
- Row a little slower than your 1 km test pace and keep the stroke long.
- Push with your legs first, then swing, then pull. Arms last.
- Use the last 100 m to bring your breathing down before the carry.
See how your Rowing time fits a whole race in the pace calculator.