HYROX
SkiErg for HYROX
HYROX station 1: 1000 m on the SkiErg.
- Level
- Intermediate
- Equipment
- Skierg
- Works
- Cardio, lats, core and legs
The session
Start each pull from tall arms, crunch down through the core and finish with the hands past the hips. Use your whole body, not just the arms, and settle onto a sustainable split early.
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
Find a rhythm you could keep for the full race distance, then hold it. Steady beats fast-then-stopped.
Where people go wrong
Pulling with arms only, standing too upright, sprinting the first 200 m, and letting the stroke get short and choppy.
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
Hinge from the hips with a neutral spine. It is the first station, so do not empty the tank here.
