HYROX
1K Run + SkiErg for HYROX
HYROX compound: a 1K run straight into the SkiErg, the exact race transition.
- Level
- Intermediate
- Equipment
- Skierg
- Works
- Cardio, lats, core and legs
The session
Run 1K at your target race pace, move directly to the SkiErg with minimal transition time, then ski the target distance with full-body pulls (race: 1000 m).
In the race
In the race the SkiErg is 1,000 m, and it is the first station, straight after the first 1 km run.
Pacing
Run the 1 km at the pace you plan to hold for all eight runs, not your fresh 1 km pace. You should reach the station breathing hard but in control, and leave it able to run again.
Where people go wrong
Running the 1K too hot and dying at the station, slow transitions, or letting station technique fall apart under run fatigue.
Easier or harder
- Easier: split it into 250 m pieces with 30 seconds' rest.
- Harder: hold your race pace for the full 1,000 m and run straight out afterwards.
Staying safe
Scale the station load or distance before sacrificing movement quality. Keep transitions brisk but controlled.
