STATION 1 OF 8
HYROX SkiErg
Pull two handles downward in a skiing motion for 1000m. Full-body cardio that tests arms, core, and legs from the very first station.
1000m
Distance / Reps
1/8
Station
Lats, core, glutes
Primary Muscles
4:30–5:30
Target Time
Watch: SkiErg Technique for Hyrox
Technique Cues
- 1Hinge at the hips — don’t just pull with your arms
- 2Core braced, back flat on every stroke
- 3Drive with your lats, not your shoulders
- 4Let handles return to the top before the next pull
Common Mistakes
- !Going out too fast in the first 200m
- !Pulling with arms only — use hips and core
- !Short, choppy strokes that waste energy
Race Tips
1
Long, powerful strokes at 30–35 pulls/min
2
Negative split: hold back first 400m, then build
3
Breathe out hard on every pull
Pacing Targets by Level
| Level | Target Time | Strategy |
|---|---|---|
| Beginner | 5:30–7:00 | Focus on finishing. Prioritise form over speed. |
| Intermediate | 4:30–5:30 | Steady pace throughout. Negative split if possible. |
| Advanced | < 4:00 | Push the pace. Aggressive start with controlled finish. |