1000M Row Time Calculator
The median 1000 m RowErg split at HYROX is 4:47 for Open Men (2:23.5 per 500 m) and 5:23 for Open Women (2:41.5 per 500 m). The fastest 10% go under 4:22 and 4:54. Enter a pace or a time below to see where yours lands.
Last updated: 2026-10-25 · 103,264 season 8 RowErg splits
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Farmers Carry Estimator
Estimate your 200 m farmers carry time from walking pace and drops, with weights and benchmarks.
Open toolWeakest Station Finder
Enter your splits and see which stations cost you the most time against athletes with your finish time.
Open toolStation Times by Level
Typical time for each station at elite, advanced, intermediate and beginner level, by division.
Open toolStandard by division
The RowErg is 1,000 m on a Concept2 in every division with no added weight. The damper is preset to resistance 6 and you can change it yourself. Full table on the Hyrox weights tool.
| Division | RowErg (1,000 m) |
|---|---|
| Open Men | No added weight |
| Open Women | No added weight |
| Pro Men | No added weight |
| Pro Women | No added weight |
HYROX benchmarks by level
Finish splits in minutes:seconds with the equivalent pace per 500 m. P10 means 10% of finishers were faster. Season 8 (2025/26) results. Fast is the top 10% of finishers, Good the top 25%, Beginner the slower quarter.
| Division | Fast (P10) | Good (P25) | Median (P50) | Beginner (P75) | Slow (P90) | Finishers (n) |
|---|---|---|---|---|---|---|
| Open Men | 4:22 (2:11.0/500) | 4:32 (2:16.0/500) | 4:47 (2:23.5/500) | 5:05 (2:32.5/500) | 5:27 (2:43.5/500) | 54,170 |
| Open Women | 4:54 (2:27.0/500) | 5:07 (2:33.5/500) | 5:23 (2:41.5/500) | 5:43 (2:51.5/500) | 6:07 (3:03.5/500) | 24,806 |
| Pro Men | 4:10 (2:05.0/500) | 4:20 (2:10.0/500) | 4:32 (2:16.0/500) | 4:47 (2:23.5/500) | 5:05 (2:32.5/500) | 15,907 |
| Pro Women | 4:41 (2:20.5/500) | 4:52 (2:26.0/500) | 5:06 (2:33.0/500) | 5:23 (2:41.5/500) | 5:44 (2:52.0/500) | 8,381 |
Doubles teams (shared work)
Team splits for the same station. Partners share the work, so these are faster than singles and not a fair comparison with them.
| Doubles division | Fast (P10) | Good (P25) | Median (P50) | Beginner (P75) | Slow (P90) | Teams (n) |
|---|---|---|---|---|---|---|
| Doubles Men | 4:04 (2:02.0/500) | 4:14 (2:07.0/500) | 4:26 (2:13.0/500) | 4:41 (2:20.5/500) | 4:59 (2:29.5/500) | 6,422 |
| Doubles Women | 4:40 (2:20.0/500) | 4:52 (2:26.0/500) | 5:06 (2:33.0/500) | 5:23 (2:41.5/500) | 5:41 (2:50.5/500) | 6,254 |
| Doubles Mixed | 4:14 (2:07.0/500) | 4:25 (2:12.5/500) | 4:40 (2:20.0/500) | 4:57 (2:28.5/500) | 5:14 (2:37.0/500) | 7,978 |
| Pro Doubles Men | 3:56 (1:58.0/500) | 4:07 (2:03.5/500) | 4:23 (2:11.5/500) | 4:41 (2:20.5/500) | 5:04 (2:32.0/500) | 4,143 |
| Pro Doubles Women | 4:33 (2:16.5/500) | 4:45 (2:22.5/500) | 5:02 (2:31.0/500) | 5:21 (2:40.5/500) | 5:46 (2:53.0/500) | 3,252 |
Pace per 500 m to 1,000 m time
Every pace in 5 second steps, with the power it equals and the share of HYROX RowErg splits it beats in Open Men and Open Women.
| Pace per 500 m | 1,000 m time | Power | Beats Open Men | Beats Open Women |
|---|---|---|---|---|
| 2:00 | 4:00 | 203 W | 99% | 99% |
| 2:05 | 4:10 | 179 W | 98% | 99% |
| 2:10 | 4:20 | 159 W | 92% | 99% |
| 2:15 | 4:30 | 142 W | 78% | 99% |
| 2:20 | 4:40 | 128 W | 62% | 98% |
| 2:25 | 4:50 | 115 W | 45% | 93% |
| 2:30 | 5:00 | 104 W | 30% | 84% |
| 2:35 | 5:10 | 94 W | 20% | 70% |
| 2:40 | 5:20 | 85 W | 13% | 55% |
| 2:45 | 5:30 | 78 W | 9% | 40% |
| 2:50 | 5:40 | 71 W | 6% | 28% |
| 2:55 | 5:50 | 65 W | 4% | 19% |
| 3:00 | 6:00 | 60 W | 3% | 13% |
| 3:05 | 6:10 | 55 W | 2% | 9% |
| 3:10 | 6:20 | 51 W | 1% | 6% |
| 3:15 | 6:30 | 47 W | 1% | 4% |
Damper and pacing tips
- HYROX presets the damper to resistance 6 for every division, and you may change it before or during your piece. Many athletes row well on 4 to 6, and 10 adds drag that can slow the stroke rate.
- Sequence every stroke legs, then back, then arms, and return arms, then back, then knees. Rushing the recovery wastes the rest you get between strokes.
- Hold a consistent split per 500 m. Going out too hard in the first 500 m is the most common pacing error.
- Row at a stroke rate you can hold, commonly 24 to 28 strokes per minute for this distance.
- The row is station five, after four stations and four runs. Practise 1,000 m after a run so you know your pace under fatigue.
Training to improve it
A four-week build from the RowErg training guide. Time your sessions and feed the numbers back into the estimator.
| Week 1 | 5 × 200m row at easy pace (2:15–2:30/500m), 60s rest. Focus on the legs-back-arms sequence. |
|---|---|
| Week 2 | 3 × 500m row at race pace, 90s rest. Note 500m splits and aim for both splits within 5 seconds of each other. |
| Week 3 | 2 × 800m row at race pace, 2min rest. Practice maintaining technique in the second half when fatigued. |
| Week 4 (peak) | 1 × 1000m full effort after a 1km run — simulate the race sequence and note your split degradation. |
FAQ
Frequently Asked Questions
How long does the RowErg take at HYROX?
The median RowErg split is 4:47 for Open Men, 5:23 for Open Women, 4:32 for Pro Men and 5:06 for Pro Women, from season 8 results. The fastest 10% of Open Men finish in 4:22 and the slowest quarter take 5:05 or more.
What damper setting for HYROX?
HYROX presets the damper to resistance 6 for every division, and the rulebook lets you change it before or during your piece. Many athletes row well between 4 and 6. A setting of 10 adds drag and can lower your stroke rate, so it is not automatically faster. Test it in training.
How do I convert pace per 500 m to a 1000 m row time?
Double it. A pace of 2:00 per 500 m is 4:00 for 1,000 m, and 2:10 is 4:20. The calculator also gives the power in watts, using the Concept2 formula. 2:00 per 500 m is about 203 watts, and 2:10 is about 159 watts.
How should I pace the RowErg at HYROX?
Hold a steady split per 500 m and avoid going out hard in the first 500 m, the most common pacing error. The row is station five, after four runs and four stations, so your pace will usually be slower than a fresh 1,000 m test. Practise 1,000 m straight after a run.
How is the RowErg benchmark calculated?
Benchmarks are HYROX station splits from 103,264 season 8 singles results. Your time is placed by interpolating a 21-point percentile table for your division. These splits come mid-race, so a fresh test is usually a little quicker than the split you hold on the day.
How this is calculated
Benchmarks are real split times from 131,355 season 8 (2025/26) HYROX race results in the RoxUpdates athlete dataset (82,887 athletes across all seasons, data checked 2026-10-29). For the RowErg, 103,264 splits from the four singles divisions are used, 54,170 Open Men, 24,806 Open Women, 15,907 Pro Men, 8,381 Pro Women. Season 8 only, so weights and rules match today's. Finishes under 45 or over 240 minutes and implausible splits are removed.
Percentiles come from a 21-point quantile table (P1, P5, P10 to P95 in steps of 5, P99) per division, with linear interpolation between points. "Beats X%" means that share of finishers in your division had a slower split. P10 is the time that 10% of finishers beat.
Pace to time doubles the pace per 500 m. Watts use the Concept2 formula, watts = 2.80 / (seconds per metre)^3. HYROX splits include the effect of the earlier stations and runs, so a fresh test result is usually a little faster than the split you hold in a race.
RoxUpdates is independent and not affiliated with HYROX. Weights come from the official rulebook as checked on the Hyrox weights tool. Doubles rows are team splits where partners share the work, so they are not comparable with singles.
Last updated 2026-10-25. Benchmark data: season 8, 131,355 races.
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