HYROX / PACE LABPlan the work. Respect the race.
PACE LABfor HYROXBuild my plan

Station 1 / SkiErg

The first station rewards rhythm, not panic.

Prepare for the HYROX SkiErg by learning a repeatable full-body pull, a calm opening pace, and a transition you can run out of.

Edited by Pace Lab Editorial Team ยท Reviewed 2026-09-05

1,000 mUse the current official event standard for your division and race.

Answer first

What is the HYROX SkiErg station?

SkiErg is the first functional station after the opening 1 km run. The standard distance is 1,000 m, and the work asks you to coordinate the arms, trunk, hips, and legs while controlling breathing.

Distance and event standards should be confirmed in the current official rulebook. This page focuses on training decisions, not a replacement for the athlete briefing.

Technique priorities

  • Start tall, brace the trunk, and hinge through the hips instead of folding only at the waist.
  • Drive the handles down with the lats and trunk, then return smoothly without rushing the recovery.
  • Choose a damper and stroke rhythm you can hold. More resistance is not automatically faster.
  • Leave the machine ready to run: finish the final metres without sprinting into a loss of control.

Common mistakes

Opening

Going too hard

A fast first 200 m can inflate breathing and make the second run feel harder than expected.

Position

Arms only

When the legs and trunk disappear, the shoulders take more work and the rhythm usually breaks.

Exit

Stopping late

Plan the last strokes and step away with control so the next 1 km has a chance to settle.

How to train it under fatigue

Begin with 4-6 short SkiErg intervals at a controlled effort and practise the same handle path each time. Progress to 3-4 rounds of 500 m easy-to-steady running followed by 250-500 m SkiErg. The goal is a stable stroke and a calm exit, not a maximal split.

Scaling and next step

If the full distance is too much, shorten the interval or use an easy row or walk between rounds. Keep the movement quality and breathing manageable. Use the pacing guide for the opening run, then record the session in Race History.

SkiErg FAQ

What pace should I hold?

Start at a pace you can repeat and leave the machine able to run. Your 5K result can provide an aerobic reference, but station readiness changes the answer.

Should I use a high damper?

Not by default. Test resistance and stroke rate in training, then choose the combination that lets you produce force without losing rhythm.