SkiErg station in Hyrox

All stations / Station 1

Hyrox SkiErg technique & tips

Pull two handles downward in a skiing motion for 1000m. Full-body cardio that tests arms, core, and legs from the very first station.

1000mDistance / reps
1/8Station
Lats, core, glutesPrimary muscles
4:00–5:00Target time
▷SkiErg movementGIF coming soon

Watch: SkiErg Technique for Hyrox

Technique

Do this

  • Hinge at the hips — don’t just pull with your arms
  • Core braced, back flat on every stroke
  • Drive with your lats, not your shoulders
  • Let handles return to the top before the next pull

Avoid this

  • Going out too fast in the first 200m
  • Pulling with arms only — use hips and core
  • Short, choppy strokes that waste energy

Quick 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

Beginner5:30–7:00
Intermediate4:00–5:00
Advanced< 4:00

Common questions

How long should the Hyrox SkiErg take?

First-timers: 5:30–7:00. Intermediate: 4:00–5:00. Competitive: under 4:00. Start conservatively — the SkiErg sets the tone for the rest of the race.

What muscles does the SkiErg work?

Primarily lats, shoulders, triceps, and core. With proper hip hinge technique it also engages glutes and hamstrings.

How do you pace the SkiErg in Hyrox?

Start at a pace you could hold for 1500m. Build over the first 400m, hold steady, then push the final 200m.

Related guides

ReferenceWhat is Hyrox?Programme8-week training planNutritionNutrition & fuellingTechniqueAll station guides
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