HYROX SkiErg

The HYROX SkiErg is the 1st HYROX station after the opening 1,000-meter HYROX running.

It’s a 1,000-meter effort that demands rhythm, efficiency, and control — not just strength.

How the HYROX SkiErg Works

The SkiErg movement mimics cross-country skiing.

Using two overhead handles, you pull downward in a coordinated motion, using your lats, triceps, and core while staying upright and efficient.

This station sets the tone, if you burn out here, you will feel it in every run and station that follows.

Key SkiErg points:

• Stand tall and hinge from the hips

• Use full-body effort — not just arms

• Don’t rush the stroke rate

HYROX SkiErg Challenges

Since this is the first HYROX station, many athletes overpace it without realizing the long race ahead. Smooth and steady is key.

• Going too hard early is the biggest mistake

• Fatigue in the lats and shoulders can affect wall balls and carries later

• Sloppy form wastes energy and time

Training for the HYROX SkiErg

You don’t need to destroy the SkiErg — you need to finish it fresh enough to run and perform at the next station.

• Interval sets: (e.g. 3 × 1,000 m with rest) to build race-day pacing

• Strength work: Pull-ups, triceps extensions, and core stability

• Form drills: Practice SkiErg technique at low and medium intensities to engrain rhythm

Join Pace Club and use your dedicated SkiErg to practice this first HYROX station.