HYROX station guides: SkiErg

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.

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• HYROX Running
• Sled Push
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What is the HYROX SkiErg?

The SkiErg is your first station after the initial 1km run. You’ll complete 1,000 meters on the SkiErg machine, simulating the motion of Nordic skiing. This full-body movement demands rhythm, endurance, and efficient technique to keep a strong pace without burning out early on in the race.

Why the SkiErg makes you a better athlete

Beyond its role in HYROX, the SkiErg delivers a good range of athletic benefits:

• Enhances cardiovascular endurance: Engages both upper and lower body muscles, improving overall aerobic capacity.
• Develops muscular coordination: Requires synchronized movement patterns, enhancing neuromuscular efficiency.
• Improves posture and core stability: Demands a strong core to maintain proper form throughout the movement.
• Builds mental resilience: Challenges your ability to maintain focus and technique under fatigue.

HYROX SkiErg distance

In HYROX competitions, the SkiErg station requires completing a distance of 1,000 meters. This standard applies across all divisions, including singles, doubles, and relay formats. Athletes must complete the full distance before proceeding to the next 1,000m run.

Official HYROX SkiErg rules

To complete the SkiErg station without penalties, you need to follow the following official standards:

• Distance: Complete 1,000 meters on the SkiErg.
• Damper setting: The SkiErg damper will be preset at 6. You can adjust the damper setting as many times as you like during the race.
• Foot placement: You must keep both feet on the SkiErg platform at all times during the exercise.
• Completion: After completing the required distance, you must raise your arm to signal a judge for confirmation before leaving the platform.

Penalties: Violations of the above rules may result in time penalties, as determined by the Head Judge.

How to nail your SkiErg form

Starting Position:

• Feet shoulder-width apart on the platform, standing about an arm’s length away from the machine.

• Grip the handles from the starting position, and start with a few short pulls to get the fan moving before increasing intensity and depth.

• Engage your core and maintain a slight forward lean.

Movement Pattern:

1. Drive Phase:

• Initiate the movement by hinging at the hips.

• Pull the handles downward in a straight path, engaging the lats and core.

• Extend through the hips and knees to generate power.

2. Recovery Phase:

• Allow the handles to return to the starting position in a controlled manner.

• Maintain a consistent rhythm and breathing pattern.

Best exercises to improve SkiErg performance

Enhance your SkiErg efficiency with these targeted exercises:

• Lat pulldowns: Strengthen the primary muscles used during the pull phase.
• Deadlifts: Develop posterior chain strength for powerful hip extension.
• Core stability drills: Improve trunk control and posture maintenance.
• Interval training: Simulate race conditions and improve anaerobic capacity.

SkiErg pacing for HYROX

A strategic approach to pacing on the SkiErg can conserve energy for subsequent stations:

• Establish a sustainable stroke rate: Aim for a consistent rhythm that balances speed and efficiency.
• Monitor split times: Use the SkiErg monitor to track 500m splits and adjust effort accordingly.
• Controlled breathing: Implement rhythmic breathing to maintain oxygen flow and reduce fatigue.

Common SkiErg mistakes to avoid

Even seasoned athletes can falter on the SkiErg. Be mindful of these pitfalls:

• Starting too fast: An aggressive start can lead to premature fatigue.
• Neglecting technique: Poor form reduces efficiency and increases injury risk.
• Ignoring recovery: Inadequate recovery between strokes disrupts rhythm and performance.

Integrating SkiErg into your training

Incorporate the SkiErg into your training program to build proficiency:

• Technique sessions: Focus on form and efficiency during low-intensity workouts.
• Interval workouts: Alternate between high-intensity efforts and rest periods to simulate race conditions.
• Endurance training: Perform longer, steady-state sessions to build aerobic capacity.

Get race-day ready: SkiErg workout

Prepare for the demands of the SkiErg station with this Centr-style workout:

3 Rounds:

• 1,000m SkiErg at a sustainable pace.

• 30 seconds rest.

• Dumbbell bench pullover x 12-15 reps.

• 30 seconds rest.

The best HYROX training program

Mastering the SkiErg is just one component of HYROX success. Centr delivers the only HYROX-certified training programs designed to prepare you for every aspect of the race:

Whether you’re just starting or chasing your next personal best:

• HYROX Training Programs: Go from 12 weeks out right up to race day with structured programs that don’t just help you complete, they’ll make sure you compete.
• HYROX Recovery resets your body post-race with smart movement and active deloads
• HYROX Sustain keeps your performance sharp in the offseason – no burnout, no backslide

Train smarter. Race stronger. Stay ready. Start with 7 days free on Centr.

Want more HYROX in your life?

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