The SkiErg is the first workout station in a HYROX event. You’ll arrive at this exercise having run 1 kilometer and (hopefully!) still feeling quite fresh. After this station you will run another seven laps with a workout after each one. When researching advice for the HYROX SkiErg station, a common theme is that nobody’s race is made at this workout, but many people blow up by over-exerting themselves at such an early point in the race, so pacing yourself is very important.
The HYROX site describes the SkiErg as a ‘full-body workout’ if it is done efficiently. Let’s examine how to do it most effectively and how not to have this exercise spoil your race.
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Here are the HYROX rules to complete the SkiErg station successfully and with no penalties:
- When you approach the workout the monitor must be (re)set by a referee before you begin.
- Lifting your feet is allowed during the exercise but both your feet must remain inside the SkiErg platform throughout.
- When you finish, raise an arm and a referee will confirm 1,000 meters have been covered. Do not leave the platform until the referee has given their confirmation.
- If any of these conditions are not met the Head Judge will issue a time penalty based on the violation.
Something else to keep in mind is that the damper setting will be preset as follows:
- Women: 5
- Women Pro and Men: 6
- Men Pro: 7
You can however change it before beginning the workout to match your preference.
What is a SkiErg?
A SkiErg is a workout machine that was originally designed to help Cross-Country skiers mimic the movements required for Nordic skiing. It is low-impact, works the arms, core, and legs, and suitable for just about any level of fitness. That accessibility has seen it become more widely used in recent years and now that it is part of every HYROX event the SkiErg has never been more popular.
Why is the SkiErg Challenging?
Some of the challenge is simply that the SkiErg has only recently become popular and most people have quite limited experience on this machine. It can look a little intimidating to novices, but in many ways this exercise is just a standing row. Once you begin you will quickly get a feel for the movement and the challenge will shift away from your technique.
Then it will be about fitness. This is a full-body exercise that engages the core, shoulders, lats, triceps, glutes, hamstrings and calves. With so many muscles working at once your heart rate will quickly rise and really test your cardiovascular endurance.
One way that this exercise differs from the rowing machine is that you don’t get much help from momentum. Every stroke is a fresh effort so it’s important to get into a rhythm that you can maintain.
Lastly, you’ll hear a lot of people saying HYROX is a running race first and foremost. While true – you do spend more time running than doing anything else – the SkiErg presents a different test. It places a lot of demand on large upper body muscles, which for most people are less conditioned to this kind of high volume repetitive action. It is well-worth doing some SkiErg specific training before doing a HYROX.
Training
We love a SkiErg pyramid.
Set the damper to a level you are comfortable with and crank out this 10 minute workout:
- 30 seconds gentle pace
- 1 minute max effort, 1 minute rest
- 2 minutes max effort, 2 minutes rest
- 3 minutes max effort, 3 minutes rest
- 2 minutes max effort, 2 minutes rest
- 1 minute max effort, 1 minute rest
- 30 seconds gentle pace
Race Strategy
In a HYROX event the main thing with the SkiErg is to finish it with plenty of energy left for the rest of the race. You will see people finish this station breathing heavily, with a far-off look in their eyes, and completely gassed for the next running lap. Don’t be one of them!
A rule of thumb we find helpful, particularly for your first HYROX race, is to go at a pace that is 3-4 seconds slower per 500 meters than the max effort you achieved in training. That means figuring out what your max effort is in training.
Our tips for success in the HYROX SkiErg
- Bend your arms. You want to pull from as close to your centre of gravity as possible. Straight arms mean the handles are at a distance and will reduce the force you are able to apply.
- Imagine you are aiming the handles for your pockets. That will keep your hands close to your core and to where you generate the most power. As you bring the handles down, take your hips back and bend your knees slightly.
- Straighten your arms at the bottom so your triceps can maximize the pull. Over the course of 1,000 meters this will add up.
- Let the machine carry your arms back to the top for a little rest between each pull.
Conclusion
Having barely ever used a SkiErg prior to training for my first HYROX this is now my favorite exercise machine. In just 10 minutes you can blast out a low-impact full-body workout that is great for conditioning the upper body.
HYROX Guides
What to Eat Before and After HYROX for Optimal Recovery
How I Took on My First HYROX with A Last-Minute Entry
Everything You Need to Know about The HYROX 1000 Meter Row
