The SkiErg is often underestimated, but it is one of the most effective pieces of cardio equipment for building endurance, upper-body pulling power, and core coordination. Designed to simulate Nordic skiing, each pull involves engaging the lats, triceps, and abdominals in a powerful downward motion, while hinging at the hips to drive efficiency.

In HYROX, competitors complete 1,000m on the SkiErg per round, making pacing strategies essential. Unlike a rower, where you can coast slightly on the recovery, the SkiErg demands constant effort. This creates a high cardiovascular load while reinforcing a strong posterior-chain hinge pattern.

Training with intervals on the SkiErg builds both aerobic base and anaerobic power. For example, 8×250m sprints with equal rest sharpens speed, while 2,000m steady efforts build resilience. RB100 athletes can aim for 10×100m to hit the “100-rep” theme while improving efficiency.

Technique is critical: beginners often turn it into a squat, which wastes energy and reduces carryover. Instead, think of pulling with the lats and hinging slightly at the hips, keeping knees soft but not driving into a full squat. Smooth rhythm and breath control prevent the frantic jerky motion that exhausts energy stores too quickly.