Hyrox Rowing Distance Explained
In standard HYROX Singles, Doubles and Relay, rowing is station five and covers 1,000 m after the fifth running segment. In Doubles this is the team total.
The standard HYROX® rowing station is 1,000 m. This article covers Singles, Doubles and Relay 2026/27; it does not prescribe the standards for every Adaptive category.
Position and distance
Rowing is station five, after the fifth running segment. The preceding station is burpee broad jumps; after rowing, the next run leads to the farmers carry. Women and men in the standard Open and Pro Singles divisions row the same 1,000 m.
Doubles has a 1,000 m team total. Section 7.2 explicitly gives an example of partners sharing the row, while section 8.5 also contains no-dismount wording until completion. These provisions are not fully consistent about handovers; confirm the procedure with the judging team. In Relay, the racer assigned to rowing completes the station.
Singles setup and completion
Under Singles section 8.5, the judging team resets the monitor. The damper is preset to 6 and may be adjusted as often as desired. Footplates start at position 4 and may be adjusted before beginning.
In Singles, remain seated until all 1,000 m are completed and a judge confirms completion. You may pause with the handle in its holder and feet on or off the footplates. A monitor display alone does not replace judge confirmation. Ask a judge if the equipment appears to malfunction.
Pace and technique
Concept2 displays rowing pace as time per 500 m. At a constant 2:00/500 m, 1,000 m takes 4:00, excluding setup and transitions. This calculation is not a recommended race target.
Concept2’s technique guidance starts the drive with the legs, followed by the body swing and arm pull. During recovery, extend the arms, hinge forward, then bend the knees once the hands pass them. This is a coordinated sequence, not a fixed percentage allocation of muscular effort.
As an optional practice, try controlled rowing after a manageable run and observe the following run as well. Choose an effort you can repeat with control. Do not assume that a faster isolated row, one stroke-rate range or a negative split always produces the fastest whole race.
Sources: Singles §1/4.1/8.5, Doubles §4.1/7.2/8.5, Relay §5.1/6.5, Concept2 rowing technique and PM5 units. Rulebooks 2026/27.
FAQ
How far do you row in HYROX®?
The standard Singles, Doubles and Relay rowing station is 1,000 m. Doubles covers that distance as a team; Adaptive standards require a separate division-specific check.
Is the distance shorter for women?
No: standard Open and Pro Singles women and men each row 1,000 m.
What is a good HYROX® rowing time?
Use comparable efforts for personal planning and consider the next run. No verified representative time range by sex or division is supplied here.
Compare your rowing splits across races and benchmark against your division on Repz.
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