HYROX SkiErg

Station 1 in HYROX is 1000 meters on the Concept2 SkiErg. You complete it immediately after the first 1km run. The SkiErg simulates Nordic skiing: you hold the handles and drive with your legs, core, and arms in a rhythmic pull. The distance is fixed at 1000m; the monitor shows accomplished distance and split time.

The SkiErg is full-body but heavily leg- and core-driven. Good technique and pacing here set you up for the rest of the race without burning out your arms for the row and later stations.

Start with a powerful leg drive: push through the legs while keeping the back straight, then pull the handles to the hips. Let the arms follow the legs—do not arm-pull first. Recover by extending the arms forward and bending the knees to come back up the slide for the next stroke.

Keep a smooth, consistent stroke rate. Most athletes sit in the low to mid-30s (strokes per minute) for a 1000m effort. Higher stroke rate with poor technique wastes energy; focus on length and power per stroke first, then add rate if needed. Breathe out on the drive and in on the recovery.

A 1000m SkiErg in HYROX usually takes between 4:00 and 5:00 depending on fitness and size. Aim for even splits: same pace for the first and second 500m. Going out too hard leads to a big slowdown and heavy legs for the next run and sled push.

Check your split (time per 500m) on the monitor. If you are ahead of target in the first 300m, ease off slightly. If you feel strong in the last 300m, you can increase effort to the line. Finish with a few strong strokes, then step off and transition straight into the next 1km run.

Train on the SkiErg at least once a week. Do intervals such as 4–6 × 500m with 90 seconds rest, or 2–3 × 1000m with 2–3 minutes rest, at target race pace. This builds the specific endurance and pacing feel you need for station 1.

Include technique work: 2–3 × 3 minutes at an easy pace, focusing on leg drive and smooth recovery. Mix in sessions that combine SkiErg with running or other HYROX stations (e.g. 1000m SkiErg + 1km run, repeated) to mimic race demands.

Pulling too much with the arms and not using the legs reduces power and tires the upper body early. Rushing the recovery and bouncing at the catch makes the stroke inefficient. Fix this by slowing the recovery and staying controlled.

Starting too fast is very common. The first 200m can feel easy; resist the urge to go under target split. Hold your planned 500m split from the start and reassess at 500m and 750m.

Before you start: set the damper to your preferred setting and adjust it before grabbing the handles—once you begin, you cannot change it. The monitor shows accomplished distance (not remaining), so use it to track your progress and 500m split.

Do not step off until the judge has explicitly validated that you reached 1000m. Only then may you leave the station and move on to the next run.