HYROX SkiErg Guide
- Hayden Wilcox
- Jul 17
- 2 min read
What & Why: HYROX SkiErg Station Essentials
Position in Race
It’s the very first functional station-1000 m on the SkiErg follows immediately after the 1 km run.
Machine mechanics
Concept2 SkiErg - vertical simulate cross-country skiing, engaging legs, core, lats, shoulders, arms. Damper settings: Women 5, Men & Pro Women 6, Men Pro
Time benchmarks
Recreational: ~4:30-6:00 min
Intermediate: ~3:30-4:30 min
Elite: ~3:00 min (men) / ~3:25 min (women world records)
AT-HOME HYROX GYM SUPPLIES
2) Rower
3) Wall Ball
4) Sled
At HYROX events, competitors use the Concept2 SkiErg machine. Each athlete must complete a 1000-meter (1 km) ski distance.
The resistance settings on the erg are preset as follows:
• Women - Level 5
• Men and Pro Women - Level 6
• Pro Men - Level 7
Technique & Form Tips
Stand & distance
Feet shoulder-width, slight knee bend, forward lean ~15°.
Taller athletes stand farther; shorter or shorter-torsoed stand closer. Find your sweet spot on the platform.
Power pull sequence
Initiate with legs & hips, then core drive, then arms - like cracking a whip.
Avoid over-using arms; proper hip/core drive is key.
Recovery & rhythm
Let handles rise quickly yet controlled - don’t overextend to save time.
Sync breathing with strokes; calm, steady cadence helps prevent early burnout.
Common mistakes to avoid
Avoid sprinting hard in first 200-300 m - leads to mid-race fatigue.
Maintain consistency. Erratic pace wastes energy.
Race Pacing & Strategy
Pace smart
Aim for ~80-85% max effort early, hold steady, then accelerate final 400-500 m.
Drag factor/damper
Set damper to drag 5-7; resistance can't change mid-effort.
Signal and move on
After 1000 m, raise your arm, get referee confirmation before.
Training Drills & Workouts
1. Endurance / Volume
3×1000 m @70% effort, 2 min rest
5×500 m @race pace, 1 min rest
2. Power & Intervals
30 s all-out /30 s rest ×10
Pyramid repeater: 100-300-500-300-100 m intervals
3. Race Simulation
Mixed run + SkiErg sets:
1 km run @5 k pace + 1 km SkiErg @2 k pace +10 s
500 m run + 500 m SkiErg + 2 min rest etc.
4. Technique-Focused
Single-arm pulls, closed-eye rhythm drills, video feedback sessions.
Supporting Strength Exercises
Lat pulldowns, rows, pull-ups
Triceps extensions, dead hangs
Medicine ball slams for power
Core drills & deadlifts.
Pre-Race Tips
Warm up: 3-5 min of light erg and mobility
Test pacing: do 500 m or 1 km trial at target effort
Footwear: stable shoes with grip
Focus on technique-maintain form under fatigue
Final Takeaway
The SkiErg sets the tone for your HYROX. Nail it with efficient technique, smart pacing, and targeted training:
Keep strokes full-body: hips → core → arms
Pace conservatively early, unleash a strong finish
Train both endurance and power, plus movement drills
Prioritize race goal: finishing fresh for the run after
Need a Full HYROX Training Plan?
If you’re racing in HYROX Dallas or another upcoming event, SIGN UP for our personalized coaching options to build endurance, power, and race-specific strength, including all stations like sleds, carries, and wall balls.
Comments