SkiErg: Station 1 Overview
The SkiErg is the first functional station in HYROX, positioned right after your opening 1km run. You'll complete 1000 meters on the ski ergometer before heading into your second run.
This station sets the tone for your entire race. Go too hard and you'll pay for it on the sled push. Too conservative and you're leaving time on the table. The key is finding that sweet spot where you're working hard but staying in control.
Proper SkiErg Technique
Good technique on the SkiErg means more power with less effort. Around 80% of your power should come from the first 20-30% of each pull—the initial drive from your hips and core.
The Pull Phase
- Start position: Hands at eye level (not reaching to the ceiling)
- Initiate with hips: Drive your hips back as you begin the pull
- Core engagement: Think about crunching your abs, not pulling with biceps
- Finish position: Hands end beside your thighs, not behind you
- Smooth return: Let arms float back up while resetting hip position
Body Position
- Stand close to the machine—about arm's length away
- Slight bend in knees throughout the movement
- Neutral spine with proud chest
- Avoid sticking your butt out excessively (strains lower back)
- Keep weight in mid-foot, not toes
Common Technique Mistakes
| Mistake | Why It's Bad | Fix |
|---|---|---|
| Reaching too high | Wastes energy, strains shoulders | Hands at eye level, not ceiling |
| All-arms pulling | Fatigues biceps/lats quickly | Drive from hips, engage core |
| Fast, jerky strokes | Burns energy, poor power transfer | Smooth, powerful pulls |
| Arms going too far back | Wasted range of motion | Stop when hands reach thighs |
| Rushing the return | No recovery between pulls | Let arms float up naturally |
Damper Settings
The damper controls how much air flows into the flywheel—higher settings mean more resistance per pull. For HYROX, where you need to conserve energy for 7 more stations, lower is generally better.
Recommended Settings
- Beginners: Start at 5-6, adjust based on feel
- Experienced athletes: 4-6 for sustainability
- Stronger upper body: Can go up to 6-7
- Runners/lighter athletes: Stick to 3-5
Pacing Strategy
The SkiErg is a test of controlled aggression. You want to work hard but finish ready to run, not gasping for air.
Target Times by Level
| Level | Men's Time | Women's Time | 500m Split |
|---|---|---|---|
| Elite | ~3:00 | ~4:00 | 1:30-2:00 |
| Competitive | 3:30-4:00 | 4:00-4:30 | 1:45-2:15 |
| Recreational | 4:00-5:00 | 4:30-5:30 | 2:00-2:45 |
| First-timer | 5:00-6:00 | 5:30-6:30 | 2:30-3:15 |
The 85% Rule
A smart strategy for HYROX: Go 3-4 seconds slower per 500m than your max effort from training. If your fresh 1000m PR is at a 1:45/500m pace, race at 1:48-1:50/500m.
Pacing Breakdown (1000m)
- First 200m: Settle into rhythm, find your breathing
- 200-800m: Consistent pace, controlled effort
- Last 200m: Slight push if you have capacity, but don't empty the tank
Race Day Execution
Transition Into SkiErg
- Arrive from the 1km run with controlled breathing
- Quickly check damper setting (should already be set)
- First few strokes should be smooth and deliberate
- Let heart rate stabilize before pushing pace
Transition Out
- Watch the meter carefully—don't go over 1000m
- Take 2-3 recovery breaths before starting your run
- Walk purposefully to the running lane—don't rush
- Use the first 100m of the run to settle heart rate
Training for the SkiErg
Include SkiErg work 1-3 times per week with different focuses:
Weekly Structure
- Technique session (1x): Low intensity, focus on form. 5x200m with rest.
- Endurance session (1x): Steady 1000-1500m at race pace or slightly below.
- Interval session (1x): 4x500m at slightly above race pace with 1:1 rest.
Simulation Workouts
Practice the SkiErg after running to simulate race conditions:
- Workout A: 1km run + 1000m SkiErg + 1km run (race pace throughout)
- Workout B: 800m run + 500m SkiErg x 3 rounds
- Workout C: Full HYROX simulation including SkiErg in proper sequence
Supplemental Exercises
- Lat pulldowns: Build pulling strength
- Overhead triceps extensions: Prevent arm fatigue
- Dead hangs: Grip endurance for later stations
- Medicine ball slams: Explosive hip power
Mental Approach
The SkiErg is often where race nerves are highest. You've just started, adrenaline is pumping, and it's tempting to attack. Resist this urge.
Mental Cues
- "Long and strong" — focus on power, not speed
- "Breathe through the pull" — establish rhythm early
- "Save for the sleds" — remember what's coming next
- "Smooth is fast" — efficiency over aggression
Race Day Checklist
- ☐ Know your target 500m split (3-4 sec slower than max)
- ☐ Damper setting decided from training
- ☐ First 5 strokes focus on finding rhythm
- ☐ Monitor pace on display, adjust if needed
- ☐ Finish with controlled breathing, ready for Run 2
What's Next: Sled Push
After the SkiErg, you'll run your second 1km before facing the Sled Push. The key connection: if you over-cook the SkiErg, your legs and lungs won't be ready for the heavy sled work ahead.
Frequently Asked Questions
Frequently Asked Questions
Start at damper 5-7 and adjust based on feel. Lower settings (3-5) conserve energy for the rest of the race, while higher settings (6-8) provide more resistance. For HYROX, err on the lower side since you have 7 more stations to complete.
Elite men finish around 3:00, elite women around 4:00. Competitive athletes aim for 3:30-4:30 (men) or 4:00-5:00 (women). First-timers typically take 4:30-6:00. Remember, you're pacing for a full race, not a PR.
Yes, but controlled. A slight hip hinge and knee bend helps generate power from your core and hips, not just your arms. However, save your legs—don't do deep squats on every pull since you have lots of running and leg-heavy stations ahead.
Start at 80-85% effort with a 3-4 second slower pace per 500m than your training max. Focus on long, powerful pulls rather than fast, jerky movements. The SkiErg is station 1—nobody wins here, but many lose by going too hard.
Calculate Your HYROX Splits
Use our pace calculator to plan your running and station times based on your goal finish time.