SkiErg
The SkiErg is the 8th and final workout station in every HYROX race. Athletes complete 1,000 metres on a Concept2 SkiErg using a standing pull-down motion. All divisions ski the same distance before the final sprint to the finish line.
Definition
The SkiErg is the 8th and final workout station in every HYROX® race. After the eighth and last 1 km run, athletes step up to a Concept2 SkiErg machine and must complete 1,000 metres using a standing pull-down motion that simulates Nordic skiing. Once this station is complete, athletes make the final sprint to the finish line.
All divisions - Open Men, Open Women, Pro Men, and Pro Women - ski the same 1,000 m distance. The SkiErg is the second ergometer station in the race (after rowing) and is almost exclusively upper-body-driven, which can feel like a relief for the legs but demands significant power from the lats, core, and triceps. Because it is the last station, athletes must balance maximum effort with the knowledge that a final run to the finish line still awaits.
Technique & Form
Stand with feet shoulder-width apart, facing the machine. Reach up and grip both handles overhead with straight arms. Initiate the pull by hinging slightly at the hips, engaging the core, and pulling the handles downward in a powerful arc past the hips. The movement should be a coordinated crunch: the lats, core, and triceps all contribute to pulling the handles from overhead to below the waist.
Allow the handles to return overhead in a controlled fashion, riding the cable back up while you extend your hips and reach tall. Immediately begin the next pull.
Breathing: Exhale forcefully on the pull-down. Inhale on the recovery (arms returning overhead).
Common mistakes:
- Pulling with the arms only and neglecting the hip hinge and core crunch, which reduces power output
- Bending the knees excessively, turning the movement into a squat-pull hybrid that wastes leg energy
- Setting the damper too high; a setting of 5-7 works best for most HYROX® athletes
- Leaning too far forward, which strains the lower back and reduces stroke efficiency
Muscles Worked
Primary:
- Latissimus dorsi
- Triceps
- Core (rectus abdominis, obliques)
Secondary:
- Deltoids (anterior and posterior)
- Forearms
- Erector spinae
- Glutes (stabilisation during the hip hinge)
- Chest (pectorals)
Competition Standards
| Division | Distance | Equipment |
|---|---|---|
| Open Men | 1,000 m | Concept2 SkiErg |
| Open Women | 1,000 m | Concept2 SkiErg |
| Pro Men | 1,000 m | Concept2 SkiErg |
| Pro Women | 1,000 m | Concept2 SkiErg |
All divisions complete the same 1,000 m distance on a standard Concept2 SkiErg.
Training Tips
Perform 1,000 m SkiErg intervals 1-2 times per week. Start with 5 x 200 m at race-pace effort with 45-second rest, then progress to 3 x 500 m and eventually 2 x 1,000 m. Track your /500 m split and aim for consistency across intervals.
Target pacing: competitive Open Men should aim for 1:50-2:00 /500 m (3:40-4:00 total). Open Women should target 2:05-2:15 /500 m (4:10-4:30 total). These targets account for the severe accumulated fatigue by Station 8.
If you do not have access to a SkiErg, assault bike intervals and banded lat pull-down EMOM circuits replicate the metabolic demand and upper-body pulling pattern. Our athletes also use rowing as a SkiErg substitute when machines are unavailable - the energy system demand is similar, though the muscle recruitment differs.
Recommended weekly frequency: 1-2 SkiErg sessions (or substitute), plus 1 upper-body pull strength session.
Exercise Alternatives
- Primary: Ski Erg (the exercise movement)
- Assault Bike - full-body cardio that taxes similar energy systems
- Bike - aerobic conditioning with lower upper-body demand
- Easy Run - builds the aerobic engine needed for sustained 1,000 m efforts
- Rowing - complementary ergometer work that pairs well with SkiErg training
HYROX® Race Impact
As the 8th and final station, the SkiErg is where the race is won or lost for many athletes. It arrives after 8 km of running and seven completed stations - total cumulative fatigue is at its peak. The upper body, already taxed from the sled pull, farmers carry, and wall balls, must now generate power for 1,000 m of pulling.
Based on our race data, the SkiErg produces some of the largest time deltas between fresh and fatigued performances. Athletes who can maintain within 15-20 % of their fresh 1,000 m time during a HYROX® race are in the top tier. The key is a conservative start (first 200 m at target pace, not faster) and a negative split or even-split strategy for the remaining 800 m.
After finishing the SkiErg, athletes must still run to the finish line - typically 50-200 m. Save just enough for a strong finishing sprint.
FAQ
What is a good SkiErg time in HYROX®? Competitive Open Men finish in 3:40-4:15. Open Women target 4:10-5:00. Elite Pro athletes can go sub-3:30. These times reflect the fatigue accumulated across the full race.
What muscles does the SkiErg work? Primarily the lats, triceps, and core. The hip hinge also engages the glutes and erector spinae. It is the most upper-body-dominant station in HYROX®.
What damper setting should I use on the SkiErg for HYROX®? A damper setting of 5-7 is optimal for most athletes. Higher settings increase resistance per pull but reduce stroke rate and accelerate fatigue.
Finish strong at Station 8 with ROXBASE - our app tracks SkiErg splits, programmes periodised training plans, and analyses your station splits to identify where your biggest time gains are hiding.
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