SkiErg Intervals HYROX Workout
Eight 500m SkiErg intervals at race split with 90 seconds of recovery, built to make your race pace feel repeatable rather than maximal. The SkiErg is the first station of a HYROX and the one athletes most often blow up on, because it feels easy when you are fresh.
- 30 min
- intermediate
- Full gym
- Erg intervals
SkiErg
Trains SkiErg
The session · 3 blocks · 30 min of work
01
Warm-up
7 minShoulders and lats need more warm-up than legs do for this one.
- Easy ski 1 set · 500m Low rate, full range.
- Band pull-apart and lat activation 2 sets · 15 each · rest 30s
- Ski build 3 sets · 20 strokes · rest 40s Build from easy to race pace over the three sets.
02
Main set
18 minTarget split is your HYROX 1000m ski pace. Every interval should land within 2 seconds of it.
- SkiErg interval 8 sets · 500m · rest 90s Hinge at the hips, finish the pull past the hips. Rate 32 to 36 spm.
- Optional finisher 1 set · 250m all out Only if all eight intervals were on target.
03
Cool-down
5 min- Easy ski 1 set · 3 min
- Lat, triceps and thoracic stretch 1 set · 45s each
Coaching notes
- Drive with the hips and the legs, not the arms. Athletes who ski with their arms are done by 600m of the race distance.
- Race split first, rate second. A high stroke rate with a short pull is slower and costs more energy.
- Check your split against the typical on the SkiErg benchmark page before you set a target. Chasing an elite number is how you wreck run 2.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
Station focus Single-station work: sled, SkiErg, wall balls, burpee broad jumps and the movements around them. SkiErg times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Endurance sessions completed in the app | 4,238 |
| Endurance workouts saved in the app | 464 |
| Share of all 76,593 completed sessions | 5.5% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every endurance session logged in the RoxHype app, not just this one.
Two more like this
Medicine Ball HYROX Power Workout A ball and a wall is enough to train the throw, the squat and the rotational core work behind the wall ball station. Explosive intent on every rep, low volume per set, so the quality stays high and the shoulders do not cook.
- 30 min
- intermediate
- Minimal kit
- 45 min
- intermediate
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
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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