The SkiErg is more than an arm workout. Rely too heavily on your arms and triceps, and you’ll burn out before the race gets tough. The goal is to generate power through your hips and core, maintain efficient pulling mechanics, and control your output from the first meter to the last.
A strong SkiErg performance comes down to technique, pacing, and conditioning. Build all three with targeted exercises and structured training to improve your efficiency, develop upper-body endurance, and save energy for the stations ahead.
What is the SkiErg in HYROX?
In a HYROX race, athletes complete eight workout stations, each preceded by a 1km run. The SkiErg is the first station, where competitors must complete 1,000m on the Concept2 machine. Coming immediately after the opening run, it tests your ability to generate upper-body power while managing your heart rate and maintaining an efficient pace.
Continue reading: Everything you need to know about HYROX gear
Why the Concept2 SkiErg matters for HYROX
The SkiErg sets the tone for the rest of the race. Push too hard here, and you risk accumulating fatigue before reaching the sled push. Go too slow, and you leave valuable time on the table.
The goal is not to win the race at Station 1, but to finish feeling strong, composed, and ready for the remaining seven stations.
The mechanics: Mastering the double-pole technique
Efficiency on the ski machine comes down to leverage, not just raw muscle. You are simulating the double-pole technique used in Nordic skiing.
- The Setup: Stand with your feet shoulder-width apart, roughly an arm's length from the machine. Reach up and grab the handles. Keep a slight bend in your elbows, locking them out places unnecessary strain on your joints.
- The Pull: Do not pull down with your arms. Instead, engage your lats, crunch your abs, and hinge sharply at the hips. Use your body weight to drive the handles downward. Your core strength acts as the anchor, transferring power from your hips directly into the cables.
- The Finish: Drive your hands past your thighs. Extend your arms fully at the very bottom of the stroke to maximize the length of your pull.
- The Recovery: Stand back up efficiently. Do not waste energy floating upward or rising onto your toes. Snap back to the starting position and prepare for the next pull.
Common mistakes to avoid
Before starting a new routine, ensure you are not making these energy-draining errors:
- Squatting instead of hinging: The power comes from a hip hinge, similar to a kettlebell swing. Squatting during the pull wastes lower-body energy that you desperately need for the heavy stations.
- Too high a stroke rate: Frantic pulling does not equal faster splits. A high stroke rate with a weak pull is inefficient. Find a rhythm you can sustain, often in the 30s to 40s for longer efforts, and test it during training.
- Ignoring the drag factor: The damper setting on the side of the flywheel is not a difficulty dial from 1 to 10. It adjusts the drag factor, which affects how the pull feels. For the SkiErg, start with a damper setting of 3 or lower and adjust based on your comfort and ability to maintain efficient technique. A higher setting doesn't automatically mean a better workout.
SkiErg workout routine for beginners
If you are new to functional fitness, ignore the clock initially. SkiErg workouts for beginners must focus strictly on form. Watch the monitor, but pay attention to your split time (pace per 500m) rather than the total calories burned metric. Start with this routine:
- Warm up: 3 minutes at a slow, conversational pace.
- Work: 10 sets of 150 meters at a moderate pace. Focus on hinging at the hips and finishing the pull past the thighs.
- Rest: 45 seconds between sets.
- Cooldown: 2 minutes of light pulling.
Building a SkiErg workout routine
Once your mechanics are dialed in, you need to expose your body to different energy systems. A reliable SkiErg workout routine balances aggressive intervals with sustained endurance.
SkiErg HIIT workout
High-intensity interval training (HIIT) on the SkiErg helps your body learn how to generate power smoothly and efficiently. This translates directly to a stronger pull without exhausting your arms too quickly.
- Warm-up: 5 minutes of easy, relaxed pulling. Keep your breathing steady.
- Work: 6 to 8 sets of 20 seconds at a strong, hard effort (but not an all-out, uncontrolled sprint).
- Rest: 90 seconds of complete rest or very slow pulling to let your heart rate come back down.
- Goal: Try to keep your pulling speed consistent across all sets. If your last set is much slower than your first, that is completely normal for beginners! Next time, pace yourself a bit more in the early rounds.
SkiErg endurance training
HYROX is an endurance event, which means pacing is everything. You want to find a steady rhythm you can maintain for the full distance without burning out in the first two minutes.
- Work: 4 sets of 250 to 300 meters at a steady, manageable pace. You should be breathing heavily but still feel totally in control of the machine.
- Rest: 60 to 90 seconds of rest between each set.
- Goal: Memorize what a steady, sustainable pace feels like. Do not start too fast. The goal is to finish the final set feeling like you could comfortably do one more if you really had to.
Practicing these routines requires the right environment. At a premium facility like the Body Factory Bali, the focus is on building a welcoming community where everyone from absolute beginners to seasoned athletes can train without intimidation.
You can step onto the gym floor, grab a Concept2 machine, and scale these workouts perfectly to your current fitness level, knowing the space is designed for all abilities.
Integrating the SkiErg into your HYROX training plan
In a race, you never ski fresh. You step onto the machine immediately after a run. Your SkiErg exercises need to replicate this compromised state.
At Body Factory Bali, our HYROX Training Club programming bridges the gap between isolated cardio and race-day reality. In the gym, we routinely combine SkiErg work with heavy lower-body movements and running.
The compromised legs simulator
- Run 400 meters on the treadmill.
- SkiErg 250 meters at race pace.
- Kettlebell walking lunges for 20 meters.
- Repeat for 4 to 5 rounds.
This specific combination forces your body to transition blood flow rapidly from your legs (running), to your upper body (skiing), and back to your legs (lunges). It is an essential functional fitness test.
Continue reading: HYROX training guide: How to prepare for race day properly
How to track your SkiErg progress
Tracking your performance helps you identify whether your training is improving your endurance, power, and pacing. Instead of judging every session by how fast you can go, monitor a few key metrics over time.
Split time
Split time shows how long it takes to cover a set distance, commonly displayed as your time per 500 meters. A lower split time means you're moving faster. During longer intervals, aim to keep your splits consistent rather than starting fast and slowing down significantly.
Stroke rate
Stroke rate measures how many strokes you take per minute. A higher rate doesn't automatically mean better performance. Focus on finding a rhythm that allows you to generate power efficiently while maintaining good technique.
Power output
Power output, measured in watts, indicates how much work you're producing. Use it to compare efforts across sessions and assess whether you can sustain a given output for longer. Compare similar workout formats and durations for a more meaningful picture of progress.
Distance and pacing consistency
Record the distance, interval duration, recovery time, and perceived effort for each workout. Over time, look for improvements such as maintaining a faster split at a similar effort or completing more work without your technique breaking down.
Keep it consistent: Track the same metrics across comparable sessions. For HYROX preparation, the goal isn't just to improve your standalone SkiErg time. It's to maintain efficient technique and controlled pacing when fatigue starts to build.
FAQ
What is a good SkiErg workout for beginners?
Start with 3 minutes of easy pulling, followed by 10 sets of 150 meters at a moderate pace. Rest for 45 seconds between sets, then finish with 2 minutes of light pulling. Focus on proper technique and consistent pacing before increasing intensity.
What damper setting should I use on the Concept2 SkiErg?
For the SkiErg, start with a damper setting of 3 or lower. Adjust it based on your comfort and ability to maintain efficient pulling technique. A higher setting doesn't automatically mean a better workout.
How often should I include a SkiErg workout in my routine?
If you are actively building a SkiErg training plan for an upcoming HYROX race, aim for two to three dedicated sessions per week. Mix interval training for power with longer, steady-state sessions to build aerobic endurance
How can I improve my SkiErg time in HYROX?
Focus on efficient pulling technique, aerobic conditioning, and pacing across the full 1,000 meters. Track your split times during training and practice maintaining your target pace after running intervals to prepare for race conditions.
What stroke rate should I use on the SkiErg?
There isn't one ideal stroke rate for everyone. Your best rate depends on your technique, power, fitness, and workout goal. Rather than chasing a high number, find a rhythm that lets you generate consistent power without sacrificing form.