HYROX SkiErg Power Workout
Short maximal efforts followed by a full 1000m time trial, so you find out what your ceiling is and then how much of it you can actually hold. Do it once a training block, not once a week.
- 35 min
- intermediate
- Full gym
- Power intervals and time trial
SkiErg
Trains SkiErg
The session · 3 blocks · 35 min of work
01
Warm-up
9 minYou are about to go near maximal. Warm up like a sprinter.
- Easy ski 1 set · 800m
- Shoulder and lat mobility 1 set · 3 min
- Ski accelerations 4 sets · 15 strokes · rest 60s Building to full effort by the fourth.
02
Power block
14 minFull recovery between efforts. This is a power session, not a conditioning session.
- Max-effort ski 6 sets · 20 strokes · rest 2:00 Watch the peak watts. Stop the set when peak watts drop 10%.
- Ski 3 sets · 250m hard · rest 2:00 Faster than race split by 4 to 6 seconds per 500m.
03
Time trial and cool-down
12 min- 1000m SkiErg time trial 1 set · 1000m Full race distance, full effort. Record the split and compare it every block.
- Easy ski and stretch 1 set · 6 min
Coaching notes
- Your 1000m time trial split minus 4 to 6 seconds per 500m is roughly your realistic race split when run 2 is waiting for you.
- Peak watts tell you when the power block is over. Chasing reps past that point trains fatigue, not power.
- Pair this with the SkiErg interval session: power once a block, intervals weekly.
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
| Power sessions completed in the app | 528 |
| Power workouts saved in the app | 23 |
| Share of all 76,593 completed sessions | 0.7% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every power session logged in the RoxHype app, not just this one.
Two more like this
Mixed Station Circuit HYROX Workout All six equipment-based stations in one circuit, with a short run between each and no full simulation pressure. It gives you the volume of a race without the pacing test, which makes it the workhorse session of a build phase.
- 45 min
- intermediate
- Full gym
- 30 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.
Dublin11–15 Nov 2026 · this week 
Düsseldorf11–15 Nov 2026 · this week 
Barcelona11–15 Nov 2026 · this week 
