HYROX SkiErg Guide
The SkiErg opens every HYROX race and sets the tone for everything that follows. Master the 1,000m pull with this complete guide to technique, pacing, and targeted training.
SkiErg Technique
The Concept2 SkiErg simulates the double-pole motion of cross-country skiing. Unlike rowing or the bike, the SkiErg is a standing movement that demands full-body coordination. Athletes who treat it as a pure arm exercise will fatigue rapidly. The correct technique recruits the lats, core, and legs to produce power through the entire stroke cycle.
Stance and Setup
Stand directly beneath the handles with feet shoulder-width apart. A slight forward lean through the ankles is correct and allows hip hinge to initiate each stroke. Avoid standing too far back from the machine as this reduces the effective range of motion. The damper setting of 6 is mandated for all divisions in HYROX competition and replicates a moderate drag factor, similar to rowing at a damper of 3-4 due to the different flywheel design.
The Pull Pattern
Begin each stroke with fully extended arms overhead. The movement initiates from the hips hinging forward, not from the arms pulling down. As the handles descend past face height, the lats fire to accelerate the pull. Drive the handles down to hip height, with a slight knee bend added at the bottom to contribute leg power. This hip-to-knee coordination is the single biggest differentiator between efficient and inefficient SkiErg athletes.
Breathing Pattern
Inhale during the recovery phase as handles rise. Exhale sharply on the downward drive. Many athletes hold their breath through the power phase, which accelerates fatigue and reduces power output. Establish a breathing rhythm early in the 1,000m and defend it throughout. A 1:1 breath-to-stroke ratio at a moderate rate (30 strokes per minute) works well for most athletes. At elite pacing, some athletes breathe every two strokes but this requires specific training to execute efficiently under race conditions.
Pacing the 1,000m
The SkiErg is the first station of the race, which means athletes arrive with fresh legs but already carrying the first 1km run in them. The single most common error is going out too hard in the opening 200m. Target an even split across the 1,000m or a slight negative split where the final 200m is the fastest. Monitor your pace per 500m on the machine display and aim for a consistent number throughout.
Performance Benchmarks
Target times for the SkiErg 1,000m by experience level. These benchmarks reflect the station in race conditions after the first 1km run.
| Level | Men Open | Women Open | Notes |
|---|---|---|---|
| Beginner | 5:30 – 7:00 | 6:30 – 8:00 | First race, learning technique |
| Intermediate | 4:30 – 5:30 | 5:30 – 6:30 | Consistent technique, racing experience |
| Advanced | 3:30 – 4:30 | 4:30 – 5:30 | Trained for HYROX specifically |
| Elite | < 3:15 | < 4:00 | Pro division, podium-level athletes |
| Race Record | ~3:41 (London 2024) | - | Winner segment time |
These times are for in-race conditions. Fresh SkiErg times (standalone, no prior run) will be 15-30 seconds faster at equivalent effort levels.
Common Mistakes to Avoid
Starting at a pace 20-30 seconds per 500m faster than your target is the most common error. The SkiErg is first in the race and the temptation to use that fresh energy is strong. An aggressive first 200m will cost you significantly more time in the back half of the station and on the following run.
Athletes who pull only with the arms and biceps rather than the lats and core will fatigue their smaller muscle groups rapidly. The lats are the primary mover and are capable of sustaining far more volume than the arms alone. Consciously think "hip hinge first, arms follow."
The leg bend at the bottom of each stroke adds 5-10% more power per stroke. Athletes who stand rigidly leave significant free power on the machine. The knee bend does not need to be dramatic -- 15-20 degrees is sufficient to engage the glutes and quads without adding fatigue.
As the station progresses, athletes tend to round the shoulders forward and drop the head. This limits lat engagement and reduces pull power. Maintain a tall chest and pulled-back shoulders through all 1,000m. A cue of "proud chest" works well for many athletes.
4-Week SkiErg Training Block
Add this SkiErg-specific block to your regular training to build the aerobic base and technique required for race-pace performance. This is a supplement, not a replacement, for your full HYROX training program.
- Session A: 3 x 500m at conversational pace with 90s rest. Focus on hip hinge initiation.
- Session B: 10 x 100m at moderate effort with 30s rest. Count strokes per 100m to build awareness.
- Session A: 2 x 1,000m at target race pace with 3 min rest.
- Session B: 1km run + 1,000m SkiErg combo, repeated 3 times with 4 min rest.
- Session A: 1km run at race pace, then 1,000m SkiErg at race pace. Rest 5 min. Repeat x2.
- Session B: 5 x 200m hard efforts with 45s rest. Practice negative split within each interval.
- Session A: 1 x 1,000m time trial after 1km warm-up run. Record your time as a race predictor.
- Session B: Easy 2 x 500m at 70% effort. Keep it fresh for race week.
Equipment Notes
The Concept2 SkiErg is the only machine used in official HYROX competition. The damper setting of 6 is fixed for all divisions and genders. On the SkiErg, damper 6 represents a medium-high drag factor. Unlike the RowErg where higher damper settings do not always equal higher performance, on the SkiErg a setting of 6 rewards technically proficient athletes who can move the flywheel efficiently.
If you train on a SkiErg at your gym, confirm the drag factor using the machine's performance monitor (PM5). Navigate to More Options → Display Drag Factor. Target a drag factor of 1050-1150 at damper 6, which accounts for slight variation between machines. If your gym machine reads significantly differently, note the actual drag factor and set the damper to match the target range rather than blindly using position 6.
Footwear matters on the SkiErg. Thin-soled shoes or barefoot training allows better proprioceptive feedback for the leg drive component. Thick-cushioned running shoes can reduce feel and timing. Many elite athletes wear their racing flats or a minimal cross-training shoe for the SkiErg station specifically.
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Frequently Asked Questions
The official HYROX competition setting is damper 6 for all divisions, genders, and age groups. This is standardized worldwide. When training, always practice at damper 6 to match race conditions. Higher damper settings are not faster -- they simply change the drag characteristic of the flywheel.
The HYROX SkiErg is always performed standing. There is no seat or sitting option in competition. Some SkiErg units have a floor attachment that allows seated skiing, but this is not used in HYROX. Standing allows the hip hinge and leg drive that are critical for efficient power generation over 1,000m.
The fastest improvement comes from two areas: pacing discipline and lat engagement. Most beginners go out too hard and blow up in the second half. Learning to hold back the first 300m and push the final 200m will improve your time without any fitness change. Technically, focusing on driving the lats rather than pulling with the biceps is the single highest-leverage technique correction available.
That depends on your background. For athletes from a CrossFit or gym background, the SkiErg is often underestimated because it looks simple. The 1,000m at race intensity after a 1km run is genuinely aerobically taxing. For runners, it often feels harder than expected because it is a non-running stimulus. Statistically, the SkiErg has relatively low variance between levels compared to the sled stations, meaning it is one of the more equalizing stations in the race.
You can build the relevant fitness on other machines. The Concept2 RowErg trains similar muscle groups, particularly the lat-dominant pull. Banded lat pulldowns and cable pulldowns train the primary movers. However, the specific coordination pattern of the SkiErg double-pole motion is unique enough that you should aim for at least some machine-specific practice before race day, even if that means booking time at a CrossFit gym or fitness center that has one.