SkiErg
1000m
TL;DR
The Hyrox SkiErg station is 1000 metres on a Concept2 SkiErg machine — a standing cable-pull ergometer that simulates nordic ski poling. Every division completes the same distance: 1000m. There are no weights. The challenge is purely aerobic and muscular endurance — your lats, triceps, and core take the load while your legs stabilise. Most Open Men take around 4.5 minutes; Open Women around 5 minutes.
Median Race Times (real data, 82,000+ athletes)
Overview
Standing ski ergometer pulling handles downward in a poling motion for 1000 meters.
Hyrox SkiErg Weights
| Division | Weight / Format |
|---|---|
| Open Men | 1000m — no added weight |
| Open Women | 1000m — no added weight |
| Pro Men | 1000m — no added weight |
| Pro Women | 1000m — no added weight |
| Doubles Men | 1000m — each partner does 500m alternating |
| Doubles Women | 1000m — each partner does 500m alternating |
| Doubles Mixed | 1000m — split 500m/500m between partners |
Step-by-Step Technique
- 1
Stand facing the SkiErg with feet shoulder-width apart and a slight knee bend — avoid locking your legs straight.
- 2
Reach up and grab both handles at full arm extension, then initiate the pull by hinging forward at the hips while your lats engage first.
- 3
Drive the handles down and past your hips in one fluid arc — think 'pull down and through', not just 'pull to your waist'.
- 4
At the bottom of each stroke, let your hips extend slightly and your core brace — this prevents lower-back fatigue over 1000m.
- 5
Release the handles, reach back up smoothly, and repeat at a consistent rhythm of approximately one stroke per second for optimal pacing.
Training Tips
- 1
Drive with your lats, not just arms
- 2
Hinge at the hips on every pull
- 3
Maintain a rhythm of 1 pull per second
- 4
Keep slight bend in knees throughout
Top 5 Mistakes (and Fixes)
✕Mistake 1: Pulling with arms only
Fix: Initiate every stroke with the lats and hinge at the hips — your back and core should generate 60–70% of the force.
✕Mistake 2: Standing completely upright
Fix: Lean slightly forward from the hips at the catch; a rigid upright posture kills stroke efficiency.
✕Mistake 3: Starting too fast
Fix: The SkiErg is station 1 of 8 — going all-out in the first 200m will cost you on the sled push immediately after. Hold back 10–15%.
✕Mistake 4: Ignoring the erg display
Fix: Target a consistent split per 500m. Most Open Men should aim for 2:00–2:15/500m; Open Women 2:20–2:40/500m.
✕Mistake 5: Gripping the handles too tightly
Fix: A death grip fatigues your forearms early. Hold firmly but not tensely — your grip needs to last 7 more stations.
Common Mistakes
- ✕
Pulling only with arms - use your entire posterior chain
- ✕
Standing too upright - hinge forward at hips
- ✕
Going out too fast - pace for 1000m not 100m
4-Week Training Progression
| Week | Session |
|---|---|
| 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. |
Sample Workout
5 rounds: 200m SkiErg + 10 kettlebell swings. Rest 60s between rounds.
Equipment
The Concept2 SkiErg is what you'll use on race day. If you're training seriously, having access to race-day equipment makes a real difference in your preparation.
[AFFILIATE:concept2-skierg](URL)
Frequently Asked Questions
How long is the Hyrox SkiErg station?
The Hyrox SkiErg station is 1000 metres on a Concept2 SkiErg machine. All divisions — Open, Pro, and Doubles — complete the same 1000m distance. In Doubles, partners typically alternate in 500m blocks.
What is the average Hyrox SkiErg time?
Based on real race data from over 82,000 athletes, the median SkiErg time is approximately 4:27 for Open Men and 5:09 for Open Women. Pro Men are slightly faster at around 4:15.
What muscles does the Hyrox SkiErg work?
The SkiErg primarily works the lats (latissimus dorsi), triceps, shoulders, and core. When done correctly with a hip hinge, the glutes and hamstrings also contribute significantly to each stroke.
How do I train for the Hyrox SkiErg at home?
The Concept2 SkiErg is the exact race equipment and costs around $900. If you don't have access, a cable machine set to full extension, or resistance band pull-downs, can simulate the movement. Focus on the hip-hinge pattern and lat engagement rather than just arm strength.