HYROX Row: 1,000 m Time, Rules & Pacing
The row is 1,000 m in the middle of the race. It is one of the most controllable stations, so the useful target is an efficient split you can leave cleanly—not the fastest 1,000 m you can produce fresh.
Official format
| ELEMENT | 2026/27 SINGLES STANDARD |
|---|---|
| Distance | 1,000 m for every division |
| Damper | Preset to 6; the racer may adjust it |
| Footplates | Preset to position 4; the racer may adjust them |
Current published Singles format, checked August 7, 2026. Verify the latest official rulebook.
How long should a 1,000 m HYROX row take?
A useful HYROX rowing target depends on division and race fatigue. As a planning reference, the middle of the field is usually measured in minutes rather than an all-out indoor-rowing score. The table below shows the median and middle 60% of Rayvik's rounded aggregate race-planning curves.
| SINGLES DIVISION | MEDIAN | MIDDLE 60% |
|---|---|---|
| Men Open | 4:57 | 4:37–5:24 |
| Women Open | 5:32 | 5:10–6:06 |
| Men Pro | 4:36 | 4:21–4:59 |
| Women Pro | 5:12 | 4:52–5:38 |
Internal aggregate planning references, not official HYROX benchmarks or a promise of what your split should be. Station timing can include race-day setup and fatigue effects.
Your own target should still be the 1,000 m time you can repeat after running and the four earlier stations, while leaving enough control for run six—not your fresh 1,000 m best. Use a race simulation or previous result when you have one.
Convert 500 m rowing pace to 1,000 m time
The rower displays pace per 500 m. If that pace remains even, the 1,000 m time is exactly twice the displayed split.
| DISPLAYED SPLIT | 1,000 M TIME |
|---|---|
| 1:45 / 500 m | 3:30 |
| 2:00 / 500 m | 4:00 |
| 2:15 / 500 m | 4:30 |
| 2:30 / 500 m | 5:00 |
| 2:45 / 500 m | 5:30 |
| 3:00 / 500 m | 6:00 |
Choose a race split you can leave cleanly
- Use fatigued evidence. Prefer a repeatable row after running and station work over a fresh 1,000 m personal best.
- Hold an even middle. Build pressure over the opening strokes, then protect stroke length and breathing instead of chasing rate.
- Judge the next kilometre. The split is only useful if you can stand, restore posture and begin run six without a prolonged recovery.
Movement standards to rehearse
- Remain seated. Stay on the rower seat until the full 1,000 m is complete and the judge confirms it.
- Rest on the machine. You may stop rowing and rest, but you may not stand or dismount before completion.
- Adjust before you work. The damper and footplates can be changed; make quick adjustments you have already practised.
How to pace the station
Practise valid movement before optimizing speed. The useful target is the fastest effort you can repeat without damaging the next run. Use the HYROX race calculator and simulator to budget the running, stations and Roxzone together.
Common first-race mistakes
- Opening above sustainable pace. The first 200 m can feel cheap after burpees; an aggressive start often makes the back half expensive.
- Rushing the recovery. A long, organized stroke usually protects output better than chasing rate with short strokes.
- Standing too quickly. Wait for the full distance and judge confirmation before leaving the seat.
What it does to the running
Stand with control, let the hips extend, and use the first turns of run six to restore normal stride. A maximal row often shows up as flat legs and high breathing. The farmers carry is next, so relaxed hands and a tall torso matter too.
Plan your first race
Frequently asked questions
How long should a 1,000 m HYROX row take?
There is no universal target because it depends on your rowing ability and the fatigue you carry into station five. Use a repeatable 1,000 m time from training that includes running and earlier stations, or your own race data, and choose a pace that still lets you begin run six under control.
How far is the HYROX row?
The rowing station is 1,000 m for every Singles division.
What damper setting is used for HYROX rowing?
The rower is preset to resistance 6 in the 2026/27 Singles rules, and the athlete may adjust it.
Can you rest during the HYROX row?
Yes. You may stop and rest while remaining at the rower, but you cannot stand up or dismount until 1,000 m is complete and confirmed.
Continue through the race
All 8 HYROX stations →See the full race order, weights and standards in one place.
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