STATION 1 OF 8 · 1,000 M
SKIERG
The SkiErg is the first station, so it arrives right after the opening 1 km run. It is a pulling movement driven by the lats, core and hips, and how you pace it sets up the rest of the race.
TECHNIQUE
- Start tall, then hinge at the hips as you pull both handles down, so your core and legs help your arms.
- Use long, smooth strokes and let the handles return up on a relaxed arm path.
- Pick a rhythm you can hold for the full 1,000 m rather than sprinting the first 200 m.
- Keep your breathing steady; your heart rate will already be raised from the first run.
COMMON MISTAKES
- Pulling with the arms only and tiring the shoulders early.
- Going out too hard because it is the first station and you feel fresh.
- Short, choppy strokes that waste energy.
HOW TO TRAIN IT
- Easy 5–10 minute technique sessions, focusing on the hip hinge.
- Repeats of 250–500 m at a pace you could sustain for 1,000 m.
- Run 1 km, then SkiErg 1,000 m, to rehearse the opening of the race.
General guidance, not coaching or medical advice. Movement standards are set by the official rulebook on hyrox.com. See the full HYROX guide and the beginner’s guide.
QUICK ANSWERS
QUESTIONS & ANSWERS
What is the HYROX SkiErg station?
The SkiErg is the first station, so it arrives right after the opening 1 km run. It is a pulling movement driven by the lats, core and hips, and how you pace it sets up the rest of the race.
How far or how many reps is the HYROX SkiErg?
SkiErg is station 1 of 8 and covers 1,000 m.
Is there a weight for SkiErg in HYROX?
SkiErg uses a machine, so there is no external weight to load. The challenge is pacing and technique.