1000M Ski Erg Time Calculator
The median 1000 m SkiErg split at HYROX is 4:29 for Open Men (2:14.5 per 500 m) and 5:11 for Open Women (2:35.5 per 500 m). The fastest 10% go under 4:08 and 4:44. Enter a pace or a time below to see where yours lands.
Last updated: 2026-10-25 · 103,276 season 8 SkiErg splits
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Sled Push Estimator
Estimate your 50 m sled push time from length pace and stops, with race weights and benchmarks.
Open toolWeakest Station Finder
Enter your splits and see which stations cost you the most time against athletes with your finish time.
Open toolStation Times by Level
Typical time for each station at elite, advanced, intermediate and beginner level, by division.
Open toolStandard by division
The SkiErg is 1,000 m on a Concept2 in every division with no added weight. The damper is preset to resistance 6 and you can change it yourself. Full table on the Hyrox weights tool.
| Division | SkiErg (1,000 m) |
|---|---|
| Open Men | No added weight |
| Open Women | No added weight |
| Pro Men | No added weight |
| Pro Women | No added weight |
HYROX benchmarks by level
Finish splits in minutes:seconds with the equivalent pace per 500 m. P10 means 10% of finishers were faster. Season 8 (2025/26) results. Fast is the top 10% of finishers, Good the top 25%, Beginner the slower quarter.
| Division | Fast (P10) | Good (P25) | Median (P50) | Beginner (P75) | Slow (P90) | Finishers (n) |
|---|---|---|---|---|---|---|
| Open Men | 4:08 (2:04.0/500) | 4:17 (2:08.5/500) | 4:29 (2:14.5/500) | 4:44 (2:22.0/500) | 5:00 (2:30.0/500) | 54,172 |
| Open Women | 4:44 (2:22.0/500) | 4:56 (2:28.0/500) | 5:11 (2:35.5/500) | 5:28 (2:44.0/500) | 5:48 (2:54.0/500) | 24,810 |
| Pro Men | 3:58 (1:59.0/500) | 4:06 (2:03.0/500) | 4:16 (2:08.0/500) | 4:28 (2:14.0/500) | 4:41 (2:20.5/500) | 15,911 |
| Pro Women | 4:31 (2:15.5/500) | 4:41 (2:20.5/500) | 4:54 (2:27.0/500) | 5:10 (2:35.0/500) | 5:27 (2:43.5/500) | 8,383 |
Doubles teams (shared work)
Team splits for the same station. Partners share the work, so these are faster than singles and not a fair comparison with them.
| Doubles division | Fast (P10) | Good (P25) | Median (P50) | Beginner (P75) | Slow (P90) | Teams (n) |
|---|---|---|---|---|---|---|
| Doubles Men | 3:43 (1:51.5/500) | 3:51 (1:55.5/500) | 4:02 (2:01.0/500) | 4:15 (2:07.5/500) | 4:29 (2:14.5/500) | 6,422 |
| Doubles Women | 4:20 (2:10.0/500) | 4:31 (2:15.5/500) | 4:44 (2:22.0/500) | 5:00 (2:30.0/500) | 5:17 (2:38.5/500) | 6,257 |
| Doubles Mixed | 3:54 (1:57.0/500) | 4:03 (2:01.5/500) | 4:15 (2:07.5/500) | 4:28 (2:14.0/500) | 4:43 (2:21.5/500) | 7,982 |
| Pro Doubles Men | 3:36 (1:48.0/500) | 3:45 (1:52.5/500) | 4:02 (2:01.0/500) | 4:24 (2:12.0/500) | 4:39 (2:19.5/500) | 4,143 |
| Pro Doubles Women | 4:13 (2:06.5/500) | 4:27 (2:13.5/500) | 4:46 (2:23.0/500) | 5:09 (2:34.5/500) | 5:30 (2:45.0/500) | 3,252 |
Pace per 500 m to 1,000 m time
Every pace in 5 second steps, with the power it equals and the share of HYROX SkiErg splits it beats in Open Men and Open Women.
| Pace per 500 m | 1,000 m time | Power | Beats Open Men | Beats Open Women |
|---|---|---|---|---|
| 1:55 | 3:50 | 230 W | 99% | 99% |
| 2:00 | 4:00 | 203 W | 97% | 99% |
| 2:05 | 4:10 | 179 W | 87% | 99% |
| 2:10 | 4:20 | 159 W | 70% | 99% |
| 2:15 | 4:30 | 142 W | 48% | 98% |
| 2:20 | 4:40 | 128 W | 31% | 93% |
| 2:25 | 4:50 | 115 W | 18% | 83% |
| 2:30 | 5:00 | 104 W | 10% | 68% |
| 2:35 | 5:10 | 94 W | 6% | 52% |
| 2:40 | 5:20 | 85 W | 4% | 35% |
| 2:45 | 5:30 | 78 W | 2% | 23% |
| 2:50 | 5:40 | 71 W | 1% | 14% |
| 2:55 | 5:50 | 65 W | 1% | 9% |
| 3:00 | 6:00 | 60 W | 1% | 5% |
| 3:05 | 6:10 | 55 W | 1% | 4% |
Damper and pacing tips
- HYROX presets the damper to resistance 6 for every division, and you may change it before or during your piece. A higher damper is not automatically faster, so test drag factor on the machine you will use.
- Pull from the hips first and let the arms finish the stroke. Hinge forward at the catch and reach fully back to the top of every stroke.
- Treat it as a controlled cruise. A common coaching guideline is 8 to 10 seconds per 500 m slower than your all-out 2K ski pace. It is a guideline, not a rule.
- Hold a stroke rate you can repeat for 1,000 m rather than one you can hold for 100 m. Going out too hard borrows from the sled push and run that follow.
- Hold the handles firmly but not tightly. Farmers carry and sled pull are grip-limited later in the race.
Training to improve it
A four-week build from the SkiErg training guide. Time your sessions and feed the numbers back into the estimator.
| Week 1 | 5 × 200m SkiErg at easy pace (RPE 6), 60s rest. Focus on hip hinge form. |
|---|---|
| Week 2 | 3 × 500m SkiErg at race pace (RPE 7–8), 90s rest. Note your 500m split. |
| Week 3 | 2 × 750m SkiErg at race pace, 2min rest. Target consistent splits across both pieces. |
| Week 4 (peak) | 1 × 1000m full station effort after a 1km run — simulate the race sequence. |
FAQ
Frequently Asked Questions
How long does the SkiErg take at HYROX?
The median SkiErg split is 4:29 for Open Men, 5:11 for Open Women, 4:16 for Pro Men and 4:54 for Pro Women, from season 8 results. The fastest 10% of Open Men finish in 4:08 and the slowest quarter take 4:44 or more.
What damper setting for HYROX?
HYROX presets the damper to resistance 6 for every division, and the rulebook lets you change it before or during your piece. A higher setting is not automatically faster. Test drag factor on the machine you will use, and treat any single lever number from a coach as an opinion, not a rule.
How do I convert pace per 500 m to a 1000 m SkiErg time?
Double it. A pace of 2:10 per 500 m is 4:20 for 1,000 m, and 2:00 is 4:00. The calculator also gives the power in watts, using the Concept2 formula. 2:10 per 500 m is about 159 watts, and 2:00 is about 203 watts.
How should I pace the SkiErg at HYROX?
Treat it as a controlled cruise rather than a time trial. A common coaching guideline is 8 to 10 seconds per 500 m slower than your all-out 2K ski pace, which is a guideline, not an official rule. Going out too hard here borrows from the sled push and the run that follow.
How is the SkiErg benchmark calculated?
Benchmarks are HYROX station splits from 103,276 season 8 singles results. Your time is placed by interpolating a 21-point percentile table for your division. These splits come mid-race, so a fresh test is usually a little quicker than the split you hold on the day.
How this is calculated
Benchmarks are real split times from 131,355 season 8 (2025/26) HYROX race results in the RoxUpdates athlete dataset (82,887 athletes across all seasons, data checked 2026-10-29). For the SkiErg, 103,276 splits from the four singles divisions are used, 54,172 Open Men, 24,810 Open Women, 15,911 Pro Men, 8,383 Pro Women. Season 8 only, so weights and rules match today's. Finishes under 45 or over 240 minutes and implausible splits are removed.
Percentiles come from a 21-point quantile table (P1, P5, P10 to P95 in steps of 5, P99) per division, with linear interpolation between points. "Beats X%" means that share of finishers in your division had a slower split. P10 is the time that 10% of finishers beat.
Pace to time doubles the pace per 500 m. Watts use the Concept2 formula, watts = 2.80 / (seconds per metre)^3. HYROX splits include the effect of the earlier stations and runs, so a fresh test result is usually a little faster than the split you hold in a race.
RoxUpdates is independent and not affiliated with HYROX. Weights come from the official rulebook as checked on the Hyrox weights tool. Doubles rows are team splits where partners share the work, so they are not comparable with singles.
Last updated 2026-10-25. Benchmark data: season 8, 131,355 races.
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