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. If you’re new to the event, our beginner’s guide to HYROX explains the full race format and all eight workout stations.
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 Distance, Equipment and Damper Setting
Every athlete completes 1,000 metres on a Concept2 SkiErg. The distance is the same across Singles, Doubles and Relay divisions.
Before you begin, a judge will reset the SkiErg monitor. The damper is preset to 6 for every division, but you can adjust it as many times as required during the station. In Doubles, only the athlete currently working may change the damper.
Damper 6 is the official starting setting, but it will not necessarily be the best choice for every athlete. The damper controls how much air enters the flywheel and changes how each stroke feels. It does not work like a simple difficulty setting.
Test different settings during training and choose one that allows you to maintain an efficient stroke without exhausting your upper body. You can read more in our guide to SkiErg damper settings, drag factor and stroke rate.
HYROX SkiErg Rules and Penalties
Before you begin, a judge will reset the SkiErg monitor. You must then complete the full 1,000 metres before leaving the station.
Both feet must remain on the SkiErg base. Your heels may hang over the edge, but they cannot touch the floor.
You may use a dynamic or jumping technique where your feet briefly leave the base. However, your feet must land back on the SkiErg platform. Touching the surrounding floor is an infringement.
Once the monitor reaches 1,000 metres:
- Keep both feet on the platform
- Raise one arm to signal that you have finished
- Wait for the judge to confirm completion
- Leave the station only after receiving confirmation
The first infringement results in a formal warning. A second infringement results in a 15-second penalty, with an additional 15-second penalty for each subsequent infringement.
Failing to complete the full 1,000 metres can result in disqualification for an incomplete station.
Additional Doubles Rules
Only the working Doubles athlete may adjust the damper setting. The resting athlete must remain within the marked area, and the SkiErg handles cannot be passed directly between partners.
HYROX SkiErg Technique
Efficient SkiErg technique uses your lats, core, hips and legs rather than relying mainly on your arms. This helps you maintain consistent power while limiting upper-body fatigue for the remaining HYROX stations.
Starting Position
Stand with your feet approximately shoulder-width apart and your knees slightly bent. Begin with your hands above shoulder height, keeping a small bend in your elbows.
Brace your core and maintain a tall posture. It is fine for your heels to rise slightly as you reach upwards.
The Drive Phase
Begin each stroke by engaging your lats and core, crunching your torso forwards and hinging at the hips. Bend your knees as the handles move downwards.
Keep your arms slightly bent during the early part of the stroke, before extending them towards your hips. Think about pulling your hands towards your pockets rather than continuing towards the floor.
The Finish and Recovery
Finish the stroke with your knees comfortably bent, your torso leaning forwards and the handles close to your hips.
Reverse the movement smoothly. Allow your arms to rise, bring your torso back to an upright position and then extend your knees as you return to the starting position.
Control the handles throughout the recovery rather than allowing the cords to pull your arms upwards. Aim for a smooth, repeatable rhythm and consistent stroke length.
Common SkiErg Technique Mistakes
Common mistakes include:
- Pulling mainly with the arms instead of using the core, lats and hips
- Squatting too deeply during each stroke
- Rounding the back or bending excessively at the waist
- Pulling the handles too far below the hips
- Rushing the recovery and allowing the handles to snap upwards
- Starting too aggressively and losing technique as fatigue builds
The following Concept2 video shares some useful tips on achieving the appropriate technique for the SkiErg:
HYROX SkiErg Pacing
The SkiErg comes immediately after the opening 1km run, so it is easy to begin the station too aggressively. As this is the first station in a HYROX race, it is important that you do not go so fast that you exhaust yourself for the remainder of the event.
There is a fine line between a good pace and going too fast. The small number of seconds you might gain by increasing your effort usually will not be worth it. As Jane Erbacher from Erg Army 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.”
Aim to establish a controlled rhythm within your first few strokes. Your pace should feel sustainable and allow you to maintain consistent technique throughout the full 1,000 metres.
If you know the average pace you could maintain for a 2km SkiErg, a useful target for HYROX is approximately 5 to 10 seconds per 500 metres slower. If you know the pace you could maintain for 5km, that is 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.
What Is a Good HYROX SkiErg Time?
| Athlete level | Pace per 500m | Approximate 1,000m time |
|---|---|---|
| Competitive Open Men | 1:50-2:05 | 3:40-4:10 |
| Competitive Open Women | 2:00-2:15 | 4:00-4:30 |
| Elite 15 Men | 1:40-1:50 | 3:20-3:40 |
| Elite 15 Women | 1:50-2:05 | 3:40-4:10 |
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…
Should you need any help with your training for the event, then you may be interested in our personalised coaching options, our 12 week HYROX training plan or our 12 Week Doubles plan.
