The SkiErg is the first station in a HYROX event. You need to complete 1000m on the SkiErg, which comes after the first 1km run. Following this, you will run a further 7km and complete 7 other functional stations (sled push, sled pull, burpee broad jumps, rowing, farmers carries, walking lunges and wall balls).
The SkiErg mostly focuses on the upper body – arms, shoulder, and core muscles. However, when completed efficiently, the lower body muscles are also involved, making this a full body workout.
Below is a video from HYROX outlining the exercise…
HYROX SkiErg Equipment and Settings
The equipment used at a HYROX event is the Concept2 SkiErg. Every athlete is required to ski 1000m (1km).
The ergometer will be preset to the following resistance:
- Women – 5
- Men / Women Pro – 6
- Men Pro – 7
The rulebook states that each athlete may adjust the resistance damper setting as many times as needed. In a Doubles race, only the working doubles team member may adjust the setting.
HYROX SkiErg Technique
The following video shares some useful tips on achieving the appropriate technique for the SkiErg:Â
Proper form is important on the Ski for maximum efficiency. Note that doesnt mean maximum speed. You dont want to complete the station as fast as you possibly could in a HYROX as its very early on in the race. You can’t win the race here but you can ruin it! It’s about doing it in a good time, whilst conserving energy and a good technique can help you to do that.
Adopt a strong foot position and engaged core by avoiding a hunched posture. On each stroke, drive the handles fully to the floor by bending your legs and finishing the pull with your arms. Think about bringing your hands to your pockets (they dont need to go lower than that, most of the power is generated at the top of the stroke, not the bottom). Power through the drive phase explosively then control the handles on the recovery. Breathe out as you drive down and inhale as you recover. Focus on utilizing your whole body in each stroke – keep the core braced as you drive with the legs and pull with the arms.Â
Completing the SkiErg Station
When you have completed your 1000m, you must call over a referee to confirm that you have completed the required distance. Only after receiving confirmation may you leave the station to begin your next run.
Podcast Tips
For additional tips on the Ski Erg, check out the below episode of the Rox Lyfe podcast, where I sit and chat with Jane Erbacher from Erg Army. Jane has coached some of the best athletes in the world, including James Newbury and Tia Claire Toomey, and shares a lot of great advice in this chat…
