Hyrox Ski Erg

What good looks like.

Sub-60

3:25

Elite

Sub-75

3:50

Strong age-group

Sub-90

4:20

Solid age-group

Finish your first

5:00

First-time

What you actually face.

What to think about during the ski erg.

1. 01

   Hinge from the hips on every stroke. Knees soft, chest down.

2. 02

   Pull the handles past the hips, then drive the legs again.

3. 03

   Breathe out on the pull, in on the recovery. Three-count rhythm.

What costs time.

• Going out at 100% in the first 200 m, every other station is harder.
• Pulling only with arms and shoulders instead of driving with the legs.
• Standing tall, defeats the hip drive that powers the stroke.

What to train this week.

• 5×500 m race-pace

  Five rounds of 500 m at goal Ski Erg split pace, 90 sec rest. Builds tolerance to the opening surge.

• 2 min on / 2 min off × 8

  Aerobic threshold work on the machine. Pace yourself so all 8 efforts are within 5 m of each other.

• Hip-hinge with PVC pipe

  30 reps × 3 sets. Reinforces the hip-driven motion off the machine.

Ski Erg questions.

More on the ski erg

• Ski erg for Hyrox: stroke rate, damper, and the 1-km splitThe ski erg is station one. Get it wrong and you've taxed your shoulders for the next 80 minutes. The technique and pacing that protect the race.
• SkiErg mistakes: what's costing you 60 secondsThe SkiErg arrives first, when you feel best, which is exactly why it wrecks races. Five faults that cost time here and more later, plus the one rule that gets people penalised.
• 5 workouts that build a faster HYROX SkiErgStation one, where races are lost by going too well. Five complete sessions for stroke power, pacing discipline and the lat endurance the machine actually asks for.