Station 1 of 8
HYROX SkiErg
1000 m on a Concept2 SkiErg. Identical in every division — the only variable is you.
- Men typical 4:36
- Women typical 5:19
- 5% of the race
The first station. Go out too hard here and you pay for it on every run after.
Open Men
Top 10%4:14Typical4:36Slowest 10%5:06
Open Women
Top 10%4:52Typical5:19Slowest 10%5:58
Time the top 10% win here 22s vs a typical Open Men finisher
Worth training #8 of 8 stations by time to gain · #1 is wall balls
Your number
Where does your split land?
one split doesn't make a race. your worst one usually explains it.
Your skierg split
Is your skierg actually slow?
Type the split from your last race or your last full simulation. See where it sits against real racers.
The RoxHype app
Fix the skierg, then the next one.
A plan weighted toward the splits that are actually costing you time, rebuilt every week.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
worst split first
Technique: what the fast athletes do
01Drive from the hips, finish at the creaseThe arms only steer. Hinge from the hips, let the lats and abs close the stroke, and stop the pull at the top of the thighs rather than dragging the handles past the knees.
02Rate 38–44, damper 5–7A heavy damper ground out slowly is slower than a moderate damper at a higher rate for the same effort. Test both in training on a 1000 m and keep the faster one.
03Pace it as 4×250 mPick a target split, hold it plus or minus two seconds, and start the first 250 m three to four seconds per 500 m slower than target. Almost every opening-station blow-up is a first-200 m problem.
04Stand tall on the last 100 mThe monitor rewards a sprint finish by about four seconds. Run 2 punishes it by thirty. Finish controlled and walk out breathing.
The standard, by division
Same for every division: the same distance on the same machine.
Set by HYROX and they can change between seasons. Check the rulebook on hyrox.com and the judging brief at the venue.
Train it
SkiErg workouts Sessions from the library built around this station. Put it in a plan Your race date in, a week-by-week plan out.
The other seven
Questions people ask
Is a slow skierg a strength problem or a fitness one?
Rarely strength. It is usually pacing: if your race split is more than 15 seconds slower than your fresh 1000 m, you started too hard or arrived tired.
How do I test which one it is?
Do the station fresh and timed at race weight, then compare it with your race split. Much faster fresh: it is fitness. Slow even fresh: it is strength or technique.
Why does it matter which one it is?
They need different weeks. Strength needs heavy, low-rep work and takes 6 to 12 weeks to show. Fitness needs the movement done tired, after intervals, and shows in 3 to 4 weeks.
How much is the skierg worth training?
It is about 5% of a typical Open Men race. The top 10% are 22s faster here than a typical finisher. That ranks #8 of the 8 stations. #1 is the wall balls (2:15).
Are Pro and Doubles splits published?
Not per station yet. Pro weights are heavier, so expect Pro splits close to the Open typical or a little slower. HYROX sets the weights and can change them between seasons: check hyrox.com before you race.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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