HYROX Rowing: Technique, Pacing, Damper and Rules for the 1,000 m Row
Training photo: Dan Fahey, Gritty Soldier
The row is station 5, right after the burpee broad jumps. It is the one station where you sit down, which makes it the best chance in the race to get your breathing back under control before the farmers carry, the lunges and the wall balls.
HYROX Rowing at a Glance
| Detail | Standard |
|---|---|
| Distance | 1,000 m, every division |
| Damper | Preset to 6, adjustable |
| Footplates | Preset to position 4, adjustable before you start |
| Monitor | Reset by the judge before you start |
The Rules
- Wait for the reset before you start rowing.
- Stay seated. You can stop and rest with your feet in or out of the footplates, but you cannot stand up or leave the seat before the judge confirms 1,000 meters.
- Penalties: a warning first, then 15 seconds per infringement. Leaving early is a disqualification.
Rowing Technique
Legs, body, arms
Drive with your legs first, then swing your body back slightly, then pull the handle to your lower ribs. On the way back reverse it: arms, body, then legs. Most of your power should come from the leg drive.
Slow the recovery
Fast hands away, then a controlled slide forward. Rushing the slide spikes your stroke rate without adding speed.
Set your feet fast
The footplates are preset to 4. If that does not fit, adjust them before you start, and practice doing it quickly so the strap fits your race shoes.
How to Pace the Row
Treat the row as active recovery with a purpose. A steady rhythm, roughly 26 to 30 strokes per minute and a few seconds per 500 meters slower than your best 1,000 meter effort, gets you off the rower with your heart rate coming down. The carry and the lunges are where that recovery pays off.
From the Pro Division
Austen's Race Pointers
Battle Bunker founder Austen Alexander is a Navy veteran and a seven-time HYROX Pro racer. His advice holds whether it is your first race or your fiftieth:
- Don't go out too hot. The first run and the SkiErg feel easy because you are fresh. That is the trap. Hold back early and you will still have legs when the race really starts.
- Slow is smooth, and smooth is fast, especially with your cardiovascular system. Once your heart rate is pinned in the red, getting it back down costs far more time than staying steady would have.
- Take breaks as needed. Do not try to go unbroken on every station. A short planned break on the sleds, the lunges, or the wall balls costs seconds. Blowing up costs minutes.
How to Train the Row
- Pace intervals: 4 x 500 m at race pace, 1 minute rest.
- Burpees into row: 40 m of burpee broad jumps, then 1,000 m row. Your breathing will tell you why. Our burpee broad jump guide covers the station before this one.
- Row into carry: 1,000 m row straight into a 200 m farmers carry. See our farmers carry guide for loading.
- Long steady rows: 20 to 30 minutes at an easy pace once a week builds the engine.
The Hybrid Weight Vest MK2
Weighted walks and rucks in a vest build the same aerobic base that makes the row feel easy. Adjustable plates, from $199.99.
Shop the VestSee every station in order in what HYROX is, every station and every weight, and put it all together with our HYROX race-simulation workouts and pacing strategy.
Free download
The 8-Week HYROX Training Plan
Four sessions a week, every station covered, the official 2026/27 weights, and garage swaps for the sled and SkiErg. Free PDF to your inbox.
Get the free plan
The Skirmish Training Sandbag
The lunges come two stations after the row. Adjustable from 20 to 40 lb, so it covers the 10 kg (22 lb) race bag for lunges, carries and race-simulation work. 1000D Cordura, made in the USA, $89.
Shop the SkirmishHYROX Rowing FAQ
How far is the HYROX row?
1,000 meters in every division.
What damper setting is used for HYROX rowing?
The damper is preset to 6 and you can adjust it. The footplates are preset to position 4 and can be adjusted before you start.
Can I stop rowing to rest in HYROX?
Yes. You can stop and rest, but you must stay seated until the judge confirms 1,000 meters.
What station comes after the row in HYROX?
A 1 km run, then the 200 meter farmers carry.
How should I pace the HYROX row?
Row steadily, a little slower than your best 1,000 meter effort, and use it to bring your breathing down before the second half of the race.
Source: HYROX 26/27 Singles Rulebook. Rules can change between seasons, so check the current rulebook before race day. Battle Bunker is not affiliated with HYROX.
