HYROX
SkiErg Intervals for HYROX
SkiErg intervals: repeated distance pieces at race split for upper-body engine capacity.
- Level
- Intermediate
- Equipment
- Skierg
- Works
- Cardio, lats, core and legs
The session
Ski repeats (e.g. 5 x 500 m) at your 1000 m race split with 60–90 seconds rest. Keep pulls long and rhythmic and splits even across the session.
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
Keep every rep within a few seconds of the first. If the last one is much slower, start easier next time.
Where people go wrong
Arm-only pulling as fatigue builds, erratic pacing, and cutting the finish of each stroke short.
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
Maintain the hip hinge under fatigue. Stop the piece if your lower back starts rounding.
