The SkiErg is Station 1 — 1,000 metres on a Concept2 SkiErg, the first thing you do after your opening 1km run. How you approach it sets the tone for your entire race.

Station 1 Basics

Division Distance Machine
All divisions 1,000m Concept2 SkiErg

Technique

  1. Start tall — arms extended overhead, handles in both hands, slight forward lean
  2. Initiate with lats and core — pull handles down and back, hinging at hips
  3. Add leg drive — slight knee bend adds power without significant fatigue cost
  4. Finish low — hands through to hip level, body hinged forward
  5. Recovery — rise back to tall position, arms float back up
  • Don’t just use your arms — arm-only athletes fatigue fast. Engage lats and core from stroke 1.
  • Rhythm over power — consistent 40–50 SPM more efficient than irregular pulls
  • Breathe on the recovery — exhale on pull, inhale on rise

Pacing

Level Target Time Per 500m
Competitive Under 3:30 Under 1:45
Intermediate 3:30–4:30 1:45–2:15
Beginner 4:30–6:00 2:15–3:00

Station 1 is early — don’t sprint it. Find rhythm in the first 200m, hold 85% effort. You have 7 more stations ahead.

Training

The Concept2 SkiErg is the exact machine used at every HYROX event — training on the same machine is a significant advantage. If your gym doesn’t have one, substitutes include:

  • Lat pulldowns — closest movement pattern
  • Standing cable pull-downs — double-arm, mimics the stroke
  • Battle ropes — double-arm slams build similar conditioning

Key Sessions

Session Protocol
Technique 5 x 200m easy, 90s rest
Race pace 3 x 1,000m at target split, 3 min rest
Compromised 1km run + 1,000m SkiErg x 3 rounds
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Train on the race machine
Concept2 SkiErg on Amazon → — the exact machine used at every HYROX event worldwide.

Next station: Station 2 — Sled Push →

All stations: Complete guide to all 8 HYROX stations

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Station 1 is just the start
The SkiErg is covered in our free 12-Week HYROX Training Plan alongside all 7 other stations.