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Athlete Tools

Station 05

Row

A 1,000m row that rewards technical efficiency and sustainable pacing.

Interactive benchmark

How does your time compare?

Your station time

:

Minutes : seconds · use your official station split

Faster than

49.3%

of comparable Men Open results

DevelopingTop 50.7%

Season 8 · latest completed season

Finish-time distribution

174,812 valid splits

Row result distribution A curve showing the percentage of comparable finishers beaten at each station time.

Top 10%

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Top 25%

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Median

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Specification

1000 m

Race execution

Station performance focus.

Aerobic power and leg drive are key here, especially while already carrying substantial fatigue.

  1. 01

    Drive legs first, then open the body and finish with the arms.

  2. 02

    Stay controlled on the recovery and avoid rushing back into the catch.

  3. 03

    Find your target pace early and avoid chasing unnecessary speed.

Common mistakes

Where time gets lost.

01

Pulling with the arms before the legs have finished driving.

02

Rushing the recovery and losing an efficient stroke rhythm.

03

Starting too hard because the seated position makes the effort feel easier.

Training ideas

For your next workout.

Split control

5 × 500 m at target race split, keeping every repeat within two seconds.

Second-half rehearsal

1 km run + 1,000 m row + 1 km run at controlled race effort.

Training examples are general ideas, not an individual programme. Adjust load, volume and recovery for your experience and health.