HYROX Row: Technique and Pacing for 1,000 m

Sledpush Editorial Team · Updated October 17, 2026 · 1 min read

General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.

The short answer

The row is station 5: 1,000 m for every division. Push with your legs first, then lean back, then pull with your arms, and reverse that on the way back. Row at a steady, controlled pace. It's a chance to settle your breathing after the burpee broad jumps.

Station 5 of 8 · 1,000 m, the same for every division

The stroke

Legs: push through your feet with your arms straight.
Body: lean back slightly once your legs are nearly straight.
Arms: pull the handle to your lower ribs.
Return: arms, body, then legs. Slow and relaxed.

A good ratio is about 1 count to drive, 2 counts to return.

Damper and pace

Many athletes use a damper around 5 to 6 and a stroke rate in the mid to high 20s. Choose a 500 m split you can hold, and don’t chase the screen in the first 200 m.

Common mistakes

Pulling with your arms before your legs finish.
Rushing forward on the return, which wastes energy.
Strapping your feet too loosely, so they slide.

Train it

3 x 500 m at race pace, 90 seconds rest.
1 km run + 1 km row, 2 rounds.

Next station: Farmers Carry

Quick answers

What damper setting is best for the HYROX row?

Most athletes use around 5 to 6. Higher settings tire your legs before the farmers carry and lunges.

How long does the HYROX row take?

Most Open athletes finish 1,000 m in about 4 to 5 minutes.

Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.