Introduction: Set the Tone, Don’t Burn Out
The SkiErg opens every HYROX race 1,000 metres that can make or break your pacing for the rest of the course.
Go too hard, and your heart rate spikes before the sleds. Go too easy, and you lose valuable seconds.
Efficiency is everything: this station rewards athletes who generate power from the hips and lats, not just the arms.
“The SkiErg isn’t about pulling harder it’s about connecting hips, lats and rhythm.” — RB100.Fitness
Station Overview
Distance: 1,000 m
Typical Time Targets:
- Open Men: 3:45–4:10
- Open Women: 4:15–4:40
- Pro Men: 3:25–3:45
- Pro Women: 3:50–4:15
Your goal isn’t a personal best it’s controlled effort and smooth pacing that sets up the next run.
Linked reading: Rowing for HYROX: Stroke Rate, Split Targets and Transitions
1. Technique Breakdown
A. The Catch (Start Position)
- Arms straight, handles overhead, hips slightly hinged.
- Weight balanced mid-foot, not on heels.
- Engage your lats before the pull, think “set, not swing.”
B. The Drive
- Initiate from the hips, pulling down with arms following naturally.
- Maintain a soft elbow bend; avoid over-pulling.
- Core stays tight no excessive torso drop or arch.
C. The Recovery
- Guide handles up smoothly while standing tall.
- Breathe in as handles rise, exhale during the next pull.
- Keep the rhythm consistent like a metronome.
“Think of the SkiErg as a vertical deadlift you’re driving, not yanking.”
— RB100.Fitness
2. Common Mistakes and Fixes
| Mistake | Effect | Fix |
|---|---|---|
| Pulling with arms only | Early fatigue, poor power transfer | Drive with hips and lats |
| Bending knees too early | Rhythm collapse | Keep legs straight until hands pass eyes |
| Overreaching at top | Shoulder strain | Stop when arms are vertical |
| Short strokes | Lost range, wasted effort | Use full pull through hips and lats |
| Holding breath | HR spikes | Inhale up, exhale down consistently |
3. Stroke Rate and Pacing
Ideal stroke rate (SPM) for HYROX:
- Men: 30–34 SPM
- Women: 28–32 SPM
Power should come from each stroke, not from rushing cadence.
Aim for smooth splits and low heart-rate drift.
Target 500 m Splits:
- Open Men: 1:50–1:55
- Open Women: 2:05–2:10
- Pro Men: 1:40–1:45
- Pro Women: 1:50–1:55
If your second 500 m drops by more than 5 seconds, you started too hard control the effort early to save energy for the sled push.
Linked reading: Heart Rate, Pace or RPE: The Best Way to PACE a HYROX
4. Grip, Core and Posture
The SkiErg demands grip endurance and core control.
Relax your hands think “hook, not clutch.”
Brace your midsection throughout the drive to stabilise your spine.
Accessory drills:
- Hanging lat shrugs (3×12)
- Banded hip hinges (3×15)
- Standing cable pull-downs (3×10)
- Kettlebell front-rack carries (3×30 m)
These reinforce the muscle patterns that protect your shoulders and improve posture under fatigue.
Linked reading: Kettlebell Carries and Functional Core Strength for HYROX
5. Transition and Pacing Strategy
Don’t sprint off the SkiErg it’s the first station, not the finish line.
Use the last 100 m to lower cadence and prepare mentally for your first run.
- Last 10 strokes: Focus on posture, deep breathing.
- Transition: Drop handles cleanly, exhale twice, jog to run lane.
Your first 200 m should feel controlled not like a sprint.
Linked reading: HYROX Race Structure Explained: Distances, Stations & Flow
6. Training Sessions to Improve SkiErg Efficiency
Technique Focus (Low Rate Control)
6×250 m @ 28 SPM
Focus on hip drive and breathing rhythm.
Endurance Builder
3×1,000 m @ 70–75% effort
Rest 90 sec between sets.
Brick Integration
1 km Run → 500 m SkiErg → 1 km Run
Repeat ×3 @ race pace.
These sessions blend technical control with endurance, replicating real race pacing.
For full programming, see Weekly Engine Builder: The HYROX Cardio Template
Summary: Power Comes from Control
The SkiErg is about economy not intensity.
Each pull should flow from hips and lats through a stable core, conserving energy for what comes next.
Once your rhythm locks in, the machine becomes an ally, not an enemy.
“HYROX efficiency isn’t about going harder it’s about moving better for longer.” — RB100.Fitness
About HYROX Season 2025/2026
- Global race season: September 2025 – June 2026
- First station: SkiErg — standardised across all events
- Pacing and rhythm set the tone for every athlete
See all events at the RB100 Fitness Racing Events Calendar
