HYROX Rowing Pacing Guide
Rowing is the second erg station in HYROX and, like the SkiErg, it is measured over 1000m and rewards an even split far more than an aggressive start. Because it comes later in the race than the SkiErg, pacing discipline here is even more important: the accumulated fatigue from four stations and four runs makes an even split much harder to hold than it was at the start of the race.
Rowing pacing table (per 500m)
| Target finish | Even segment split | Rowing pace (per 500m) | Avg run pace |
|---|---|---|---|
| 01:00:00 | 3:45 | 1:52 | 7:30/km |
| 01:15:00 | 4:41 | 2:20 | 9:22/km |
| 01:30:00 | 5:37 | 2:48 | 11:15/km |
| 01:45:00 | 6:33 | 3:16 | 13:07/km |
Every value above is calculated from the same even-split math as the HYROX Lab calculator: total race time divided across 8 runs and 8 stations.
The pacing table below splits your even segment budget into two 500m halves for the row, exactly as it does for the SkiErg, since both stations use the same 1000m distance and the same 8-runs-plus-8-stations even-split math from the calculator. A 105-minute target, for instance, produces a noticeably more forgiving per-500m number than a 60-minute target, which is worth internalizing before you sit down on the rower.
Stroke rate discipline matters more on the row than on the SkiErg because it is easier to rush the slide and shorten the stroke when fatigued. A rushed slide reduces power per stroke and forces a higher stroke rate to hold the same pace, which is a worse energy trade than a longer, more powerful stroke at a controlled rate. Damper settings of 6 to 8 suit most recreational athletes trying to hold a controlled, powerful stroke.
Sequencing, legs first, then back, then arms on the drive, and the reverse order on the recovery, is the single biggest technical factor in whether your row split matches the pacing table. Athletes who open the back early or pull with their arms before their legs finish driving consistently post slower times than the table predicts, even at a high perceived effort.
Because rowing sits after farmers carry and sandbag lunges in most HYROX station orders, grip fatigue can quietly sabotage your row split even when your legs feel fine. If your row times regularly undershoot the pacing table late in training sessions that include grip-heavy work beforehand, dedicate some sessions to rowing under pre-fatigued grip conditions so race day is not the first time you feel that effect.
Use the pacing table as a checkpoint at the 500m mark: if your split time at that point is meaningfully ahead of the table, you likely started too hard and should ease back for the second half rather than trying to bank time, since a positive split on the row rarely saves as much time as an even split costs you in recovery for the next station.
Frequently Asked Questions
What damper setting is best for HYROX rowing pacing?
A damper setting of 6 to 8 suits most recreational athletes aiming to hold a controlled, powerful stroke rather than a rushed, high-stroke-rate row that is harder to sustain evenly across 1000m.
Should I check my pace at the halfway point of the HYROX row?
Yes. Checking your split at 500m against the pacing table tells you whether you are on target. If you are notably ahead of the table at halfway, ease back rather than trying to hold that pace, since a positive split usually costs more in recovery for the next station than it saves.
Why does rowing feel harder late in a HYROX race than my training splits suggest?
Rowing comes after farmers carry and sandbag lunges in the station order for most races, so grip and leg fatigue from those stations carry over. Training rowing under pre-fatigued conditions, not just as a fresh standalone piece, gives a more realistic picture of your race-day split.
More station pacing guides
Read the Rowing technique guide - plan your full race with the calculator