Concept2 SkiErg
The Concept2 SkiErg is the official ski ergometer used in HYROX for the 1,000-metre SkiErg station. It simulates Nordic cross-country skiing with air resistance and is one of the most upper-body-intensive stations in the race.
Definition
The Concept2 SkiErg is the official ski ergometer used in HYROX® competition for the 1,000-metre SkiErg station. It simulates the double-pole motion of Nordic cross-country skiing using a flywheel-and-fan air resistance system with two independent handles. The SkiErg is mounted on a wall or a floor stand, and the athlete performs a powerful downward pulling motion from overhead to hips, engaging the lats, core, triceps, and hip flexors - making it one of the most upper-body-intensive stations in HYROX®.
Specifications
| Spec | Detail |
|---|---|
| Dimensions (floor stand) | 53 x 137 x 216 cm |
| Weight | 21 kg (machine) + 24 kg (floor stand) |
| Monitor | PM5 (Bluetooth, ANT+, displays pace, distance, watts, stroke rate) |
| Resistance | Air (damper setting 1-10) |
| Handles | Two independent cords with ergonomic grips |
| Mounting | Wall-mount or floor stand |
| Max user height | No limit (handles pull from top of travel) |
The PM5 monitor is identical to the Concept2 Rower, providing consistent data tracking across both machines.
How It Is Used in HYROX®
Station 2: 1,000 m SkiErg. After Run 2, athletes approach the SkiErg and pull 1,000 metres as fast as possible. The monitor counts down from 1,000 m to 0.
Key race considerations:
- Technique - start with arms extended overhead, hinge at the hips, and pull both handles down past the thighs in one powerful motion. The power comes from the lats and core, not just the arms.
- Damper setting - most HYROX® athletes use damper 5-8. A slightly higher damper (6-8) works well for strong athletes because SkiErg rewards power per stroke more than stroke rate.
- Pacing - even pacing is critical. Start at target pace and hold. A 1:55/500 m pace throughout beats starting at 1:45 and dying to 2:10.
- Breathing - exhale forcefully on the pull-down, inhale on the return. Rhythmic breathing prevents early fatigue.
Target paces:
| Level | Men (per 500 m) | Women (per 500 m) | Total 1,000 m Time |
|---|---|---|---|
| Beginner | 2:10-2:30 | 2:30-2:50 | 4:20-5:00 |
| Intermediate | 1:55-2:10 | 2:15-2:30 | 3:50-4:20 |
| Competitive | 1:40-1:55 | 2:00-2:15 | 3:20-3:50 |
| Elite / Pro | Sub-1:40 | Sub-2:00 | Sub-3:20 |
Home Gym Alternatives
- Concept2 SkiErg (floor stand) - the gold standard for home training. Retails for approximately USD 800 / GBP 730 plus floor stand.
- Cable pulldown station - heavy lat pulldowns replicate the pulling pattern but lack the metabolic component.
- Resistance band pull-downs - anchor a band overhead and perform the ski pull motion for technique practice.
- Slam ball throws - overhead slam ball throws replicate the explosive, full-body downward motion.
- Dumbbell pullovers - build lat and core strength specific to the SkiErg pulling pattern.
HYROX® Context
The SkiErg station separates upper-body-strong athletes from the rest. Pure runners often lose significant time here because SkiErg performance depends on lat, core, and tricep endurance that running alone does not develop. Training on the actual Concept2 SkiErg 2-3 times per week is the most direct way to improve. Athletes who also train pull-ups, lat pulldowns, and overhead pressing tend to develop faster SkiErg splits.
FAQ
What muscles does the SkiErg work? Primarily the latissimus dorsi, triceps, core (rectus abdominis, obliques), and hip flexors. It also engages the quads and glutes during the hip hinge. It is the most upper-body-demanding station in HYROX®.
Wall-mount or floor stand? Floor stand is more versatile (no wall damage, portable). Wall-mount saves space and is slightly more rigid. Both provide the same workout.
How do I avoid arm fatigue on the SkiErg? Drive from the lats and core, not the arms. Think of pulling the handles down with your back muscles while crunching your abs. Arms should guide the handles, not power the stroke.
Dominate the SkiErg with structured intervals from ROXBASE - HYROX® training, station by station.
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