HYROX SkiErg Guide

The SkiErg is the first station in a HYROX event. As the first functional workout after your initial 1km run, the HYROX SkiErg sets the tone for the entire event.

You need to complete 1000m on the Concept2 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).

This exercise mainly tests 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.

Whether you’re a beginner prepping for your first race or a seasoned athlete aiming to shave seconds off your time, this guide will help you conquer the HYROX SkiErg with proven techniques, common pitfalls to avoid, and targeted training advice.

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 resistance 6 damper setting for all divisions. However, the rulebook states that athletes 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.

For more information on damper settings (and drag factor), as well as appropriate stroke rate, check out this article.

HYROX SkiErg Rules and Penalties

An athlete must have both feet on the SkiErg platform at all times during the exercise. Lifting the feet during the execution of the exercise is allowed. The racer’s heels are permitted to hang over the edge of the SkiErg base but must not come into contact with the floor.

After completing the required distance, the athlete must remain with both feet on the platform and raise an arm to signal to a Judge that the required distance has been completed. The racer may only leave their SkiErg upon receiving the Judge’s confirmation of completion.

If the racer’s feet move from the SkiErg base, this will result in a formal warning. A second infringement will result in a 15-second penalty. Each subsequent infringement will incur an additional 15-second penalty (no further warnings will be issued).

If the racer leaves before completing the 1,000 meters, they will receive a time penalty or be disqualified, depending on the severity of the violation.

HYROX SkiErg Technique

The following Concept2 video shares some useful tips on achieving the appropriate technique for the SkiErg:

Nailing your SkiErg technique can make or break your race pace. Think of it as a hip-hinge movement rather than an arm-pull exercise. Here’s a step-by-step breakdown:

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.

HYROX SkiErg Pacing

As this is the first station in a HYROX race, it’s important you don’t go too fast here, and exhaust yourself for the remainder of the event. There is a fine line between a good pace, and going too fast, and then small number of seconds you can gain here but upping the pace typically aren’t worth it. As Jane Erbacher from ErgArmy told us on the Rox Lyfe podcast “By putting in that 5% more effort you might only get off two to three seconds sooner, and it can cost you more later in the race“.

If you know the average pace you would be able to Ski a 2km distance at, then a good pace to be thinking about for HYROX is roughly 5-10seconds per 500m slower than that. If you know the pace you could Ski 5km for, then thats approximately the pace to aim for in HYROX.

Rough Benchmarks for a target pace are:

Competitive Open Men:

1:50–2:05 / 500m pace

Competitive Open Women:

2:00–2:15 / 500m pace

Elite 15 Men:

1:40–1:50 / 500m

Elite 15 Women:

1:50–2:05 / 500m

These are broad ranges. Your best strategy is to match effort, not ego. There’s plenty of other areas of the race where you can make up time if need be.

HYROX SkiErg Tips on the Rox Lyfe Podcast

For additional tips on the Ski Erg – including how to train and work out the best strategy for you – check out the below episode of the Rox Lyfe podcast. In this I 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…