Hyrox SkiErg Guide

What Is SkiErg | Benefits | Setting | Distance | Average Time | Pacing | Training Exercises | Common Mistakes | Training Plan | FAQs

As the first station in any Hyrox event, the SkiErg can set the tone for your whole race. Too fast and you risk burning out early on; too slow and you spend the rest of the race catching up.

In this blog, Personal Trainer and Assistant Manager at PureGym Stockport Marcus Rayfield, who is also a Hyrox athlete, shares his expert advice for training, pacing, and strategy so you can dominate the SkiErg station and feel fresh for the rest of the race.

The SkiErg is a cardio machine that simulates cross-country skiing. Performed standing upright, the SkiErg engages multiple muscle groups in the body and tests cardiovascular endurance.

The SkirErg is the first fitness station in a Hyrox event, coming after the first 1,000m run. As the first exercise station, it can affect the rest of your Hyrox race - both physically and mentally. In addition to improving endurance and speed, you'll want to work on efficient technique and smart pacing on the SkiErg to preserve energy for the rest of the stations if you're planning on doing a Hyrox event.

If you're training for Hyrox, you'll need to do plenty of SkiErg work so you're ready for the big day. But SkiErg training has a lot of benefits, even if you have no plans to do a Hyrox challenge:

• Full-body workout: The SkiErg engages multiple muscle groups throughout the body and improves coordination and stability.
• High calorie burn: It's an effective way to burn calories due to the number of muscles involved.
• Cardiovascular conditioning: The SkiErg builds impressive aerobic capacity and can improve heart and circulatory health and endurance.
• Upper body strength endurance: Because SkiErgs provide resistance, they build strength and muscular endurance in the shoulders, back, and arms.
• Low-impact training: The SkiErg provides a solid cardio workout with minimal joint stress.

SkiErg machines have a damper setting that controls how much air is drawn in on each pull, with 1 being the lowest setting and 10 being the highest. The higher the setting, the more air is allowed in, which takes more work to spin the wheel.

In Hyrox competitions, the SKiErg damper is preset to:

• Women: 5

• Men, Women Pro: 6

• Men Pro: 7

The Hyrox SkiErg rules do allow athletes to adjust the damper before the workout begins. Once you have started, you are unable to change the damper setting.

The Hyrox SkiErg distance you'll need to complete is 1,000 meters, and this is the same across all Hyrox competition formats, including the doubles category. Hyrox rules require you to complete the full distance before heading out onto the next 1,000m run.

So now you know you'll need to do 1,000m on the SkiErg, but how long is that likely to take? Everyone is different, but knowing some Hyrox SkiErg average time benchmarks can help you set realistic goals for your race.

Most beginner competitors complete the 1,000m in 4:30 to 6:00 minutes, with intermediate competitors often doing it in 3:30-4:30 minutes. The elites do it in around 3:00 minutes! The average across all age divisions for 2025 so far is:

• Men: 04:24

• Men Pro: 04:09

• Women: 05:21

• Women Pro: 04:56

Your Hyrox SkiErg times will depend on your fitness, your technique, and potentially even your body shape (taller people often find they can get more power out of every stroke - similar to rowing).

Don't forget that this is the start of the race - you'll have 7 x 1,000m runs and all the other fitness stations to complete. While it might be tempting to go all-out, it's more sensible to set a steady pace and get through the race without spiking your heartrate too high.

Finding the right Hyrox SkiErg pace can make the rest of your event feel easier. Avoid the common mistake of sprinting out too early, only to burn out in the first 250 meters. It's easy to get caught up in the adrenalin of the race, but this will cost you more time overall - and probably impact your next run, too. Here are some pacing strategy tips:

• Start at a controlled pace, around 80-85% of max effort
• Focus on strong, efficient pulls rather than short, choppy strokes
• Keep a steady rhythm and match your breathing with each pull
• Increase pace in the final 500m, but only if you feel good

Spending time on the SkiErg is an important part of training for this Hyrox station, but that shouldn’t be your entire strategy. Add these exercises into your routine to improve technique and power for better SkiErg performance.

Having efficient technique on the SkiErg saves valuable seconds and conserves energy for the remaining stations. Common mistakes that can cost you time and energy include:

• Using too much upper body: Instead, engage your core and legs for power and efficiency.
• Not extending fully: Reach up, then fully complete each stroke (like skiing).
• Short, frantic pulls: Keep slow and calm with smooth controlled movements.
• Hunching over: Maintain an upright, athletic stance with a neutral spine.
• Inconsistent rhythm: get into a sustainable cadence you can maintain.

If you're training for a Hyrox event, you should incorporate endurance, conditioning, and technique work, with some race simulation as the big day gets closer, across all Hyrox stations.

Here's a SkiErg Hyrox workout from Marcus that you can try out next time you're in the gym. The goal is to maintain strong output across all four rounds without excessive fatigue.

4 rounds:

• 2 minutes SkiErg at 80-85% effort
• 1 minutes rest

Your Hyrox training plan should progress through phases to build endurance, power, and technique as you work towards race day. Don't fancy creating your own plan? Check out our free 12 week Hyrox training plan here. Otherwise, follow this format when planning your SkiErg training:

Foundation Phase (8-12 weeks out)

• Build fitness and SkiErg familiarity
• Focus on technique development
• 1-2 SkiErg sessions weekly

Build Phase (4-8 weeks out)

• Increase SkiErg training volume
• Incorporate threshold work
• Start combining running with SkiErg

Specificity Phase (2-4 weeks out)

• Simulate race conditions
• Practice SkiErg under fatigue
• Fine-tune pacing strategy

Taper Phase (1 week out)

• Reduce volume but maintain intensity
• Focus on recovery and race-day prep
• Do some short, confidence-building sessions

Ready to take on your Hyrox challenge? Book a session with one of our Personal Trainers who can help you get fit and technique-ready. Find your nearest PureGym to get started.