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  • Station 1

Ski Erg

Distance:

1000 m

Hyrox Skierg Tips

Master the HYROX SkiErg Station: Technique, Training & Race Day Tips

The SkiErg might look simple, but in HYROX, it’s a high-stakes opener. If you get it wrong here, your legs and lungs will pay for it in every station afterward. The key? Efficiency. Technique. Smart pacing. And high-pressure conditioning that simulates race-day intensity.

In this guide, you’ll learn exactly how to dominate SkiErg in HYROX — with training drills, technical breakdowns, and race strategy designed for athletes of every level, from first-timers to elite competitors.

Summary

SkiErg in HYROX

The SkiErg isn’t just cardio — it’s a test of technique, posture, timing, and total-body efficiency. Since it’s the first station after the 1km run, it sets the tone for everything to come. Blow your energy here, and you’ll suffer on the sleds. But if you pace it right, it becomes an advantage.

Rhythm & Timing: Pull Hard, Recover Smooth

SkiErg is all about the balance between power and control. The best athletes move with rhythm: smooth, controlled, and deliberate.

Rhythm Breakdown:

  • Drive Phase: Fast, powerful downward pull using hips and core.

  • Recovery Phase: Controlled, slower return to the top.

Avoid:

  • Jerky, uncontrolled reps.

  • Letting your arms dominate instead of sequencing hips → arms.

Training Focus:

Practice 1:1 tempo drills — one stroke per breath. Use a timer to find your pace.

Building a strong foundation: Core & Posture

A weak core leads to energy leaks and increased risk of injury. Your midsection should be braced throughout the movement — think of it like preparing for a punch to the stomach.

Technique Tips:

  • Maintain a neutral spine — avoid over-flexing or collapsing forward.

  • Keep elbows soft, not locked, especially during the return.

  • Use a coordinated leg and arm pull—hips lead, upper body follows through with control.

  • Core remains tight throughout to support stability and transfer power

Core Activation Drill:

Before SkiErg workouts, you can do:

These exercises prime the trunk for proper stability and will help you with a proper technique.

Hyrox Skierg Tips

Pacing Strategy: Strokes per minute & Split Management

Don’t fall into the trap of sprinting the first 200m — even elite athletes know that blowing up early destroys your race. Instead, aim for controlled intensity that you can maintain under fatigue.

Stick to a Moderate Resistance

Use a Moderate Resistance on Race Day (Men 5-8. Women 4-7). Avoid the extremes—setting 10 burns you out, setting 1 feels fast but lacks power. Stick with a balanced load to stay efficient, powerful, and consistent from first pull to last.

Stroke Rate

Stroke Rate is frequency with which an athlete takes a stroke or a cycle of strokes in a minute. It essentially represents the speed of the stroke or movement.

Ideal Stroke Rates:

  • Beginners: 28–32 SPM

  • Intermediate/Competitive: 32–36 SPM

  • Elite: 36–40 SPM with power output to match

Average Split Targets (per 500m):

Athlete Level Men’s Split Women’s Split
Elite/Pro 1:40–1:50 1:50–2:00
Competitive 1:50–2:10 2:00–2:20
Intermediate 2:10–2:20 2:20–2:40
First-timers 2:20–2:40 2:30–2:50

Note: It’s better to start 5% easier and kick hard in the final 200m than to gas out too early.

Training Workouts: Race-Specific SkiErg Sessions

Total Duration: 30 Minutes

A session built to mimic HYROX conditions — aerobic endurance, stroke consistency, and a final kick.

Warm-Up (5 minutes):

  • Easy SkiErg @ 50–60% effort

  • 3×10s “Power Pulls” @ 90% effort to activate the engine

  • Focus on posture, breathing, and hip hinge rhythm

Main Set (20 minutes):

10 Rounds:

  • 1 minute @ HYROX pace (7/10 intensity, race pace)

  • 1 minute active recovery (light strokes, focus on breath)

Tip: Use your main intervals to adjust your breathing and pacing. Don’t chase numbers — chase rhythm and repeatability.

Finisher (5 minutes):

5 Rounds:

  • 30s HARD (90–95% effort — simulate race finish)

  • 30s EASY (deep breathing, low stroke rate)

Goal: Train your body and mind to work efficiently while fatigued — exactly what you’ll need in the last 250m on race day.

Hyrox Skierg Tips

No SkiErg? No Problem. Try These Substitutes

✅ Resistance Band Lat Pulls
Simulate the arc movement using anchored bands.

✅ Dumbbell Pull-Over to Kneeling Slam
Mimics power & motion

✅ Kettlebell Swings + Band Tricep Pushdowns
Split the movement mechanics: hip hinge + upper pull

✅ Jump Rope Intervals
Train grip & cardio together.

✅ Rowing Machine (Arms + Core Focus)
Row with a vertical torso to mimic SkiErg posture.

Bonus Drills & Strength Work

1. Kettlebell Swings – explosive hip hinge & posterior chain development
2. Romanian Deadlifts – hamstring and glute strength
3. Plank Variations – anti-extension core control
4. Cable Pulldowns or Band Pullovers – mimic upper body movement pattern
5. Rowing Machine (short intervals) – teach aerobic pacing under fatigue

 

Hyrox Skierg Tips

Common Mistakes to Avoid

🚫 Early elbow bend – ruins power
🚫 Too much leg bend – this isn’t a squat
🚫 Leaning too far forward – strain on lower back
🚫 Throwing the handles – you waste energy and lose rhythm
🚫 Over-pulling – don’t “muscle it” through arms only’
🚫 Push too much – don’t overdo it and risk burning out right from the start.

Final Takeaways: What to remember

✅ Use your whole body — not just your arms.
✅ Pace smart — don’t burn out early.
✅ Focus on rhythm — hard pull, soft reset.
✅ Build fatigue resistance with specific intervals.
✅ Train the mental side — stay smooth when your lungs scream.
✅ Don’t grip too tight – you’ll need your forearms later
✅ Visualize each 250m split – break it down mentally
✅ Ignore the crowd noise – Stay focused on your pace and rhythm.
✅ Keep your feet grounded – don’t bounce
✅ Use a Moderate Resistance on Race Day (Men 5-8. Women 4-7) – Avoid the extremes—setting 10 burns you out, setting 1 lacks power. Stick with a balanced load to stay efficient.

Other Station Tips

Sled Push

  • 50 m (4×12.5m)
Station 2

Sled Pull

  • 50 m (4×12.5m)
Station 3

Burpee Broad Jump

  • 80 m
Station 4

Row Erg

  • 1000 m
Station 5

Farmer’s Carry

  • 200 m
Station 6

Sandbag Lunges

  • 100 m
Station 7

Wall Balls

  • 100 reps
Station 8

Running

  • 8 x 1000 m
Running
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