SkiErg at HYROX

The Skierg machine has gained popularity in recent years, mainly due to CrossFit, but its maximum diffusion has been due to HYROX racing.

In fact, is the first functional station that athletes must face during the race.

Today, it is common to find this machine in gyms around the world that offer hybrid-style workouts.

This article has been written with the collaboration of Hybrid Programone of the official HYROX programs in Spain.

Within Hyrox, the SkiErg is used as a tool to measure the capacity of athletes in a high-intensity environment, adapting to any level of performance thanks to its dynamic resistance system, similar to the one in the rowing and the Concept2 bicycle.

The resistance is adjusted according to the cadence and speed of the athlete's movement, generating an effort proportional to the intensity applied.

Distance from SkiErg at HYROX

The distance to be completed on the SkiErg in Hyrox is 1000 meters (1 km). At the same time, it is the first station of a total of 8.

Skierg times at HYROX

These times are approximate and may vary depending on whether athletes participate as individuals, pairs or teams.

The times below correspond to individual tests in Hyrox and serve as a reference for each performance level in the SkiErg:

HYROX rules at SkiErg 

At Hyrox, athletes must adhere to certain specific rules when using the SkiErg. These are the general and basic rules:

1. Damper adjustment: Athletes can adjust the damper (the resistance adjustment lever) as many times as you wish during the use of the SkiErg, both in individual and pair tests.
2. Permanence on the platform: You may not leave the SkiErg platform until you have completed 1000 m and a judge has verified it.. If you complete the 1000 m and the judge has not noticed, you should raise your hand to get his attention and have him come over to check. Only after the judge confirms the distance can you continue with your race.
3. Rules for pair competitionsIn the case of competitions in pairs, the person waiting must remain on the assigned mat until his or her partner completes his or her part of the SkiErg. Switching between partners should be quick, but it is not allowed to directly pass the handle hand in hand. In addition, it is not compulsory for both athletes to complete the distanceIt is permitted for a single team member to run the 1000 m if they wish to do so.

Equipment and adjustment of the SkiErg at HYROX

• Concept2's SkiErg is used exclusively. Athletes can adjust the damper setting to control the drag factor, which affects how the resistance is felt. The ideal setting depends on each competitor's strategy: with a lower number on the lever, faster movements are allowed, while a higher number requires more force on each pull. Choosing the right damper is key to balancing speed and endurance in a sustained effort.
• To train and prepare for Hyrox, it is recommended to use only the Concept2 machine, as other brands may vary considerably in perceived stress. due to their design differences. This ensures that the athlete becomes familiar with the competition-specific machine and better adjusts his or her performance.

SkiErg technique at HYROX

The movement in the SkiErg follows a sequence hips-chest-arms (HIP-CHEST-ARMs), where each phase is activated in order to maximize efficiency.

It is predominantly a hip flexion exercise, a position in which the human being is usually weaker compared to hip extension.

For this reason, the SkiErg complements rowing training well, which works on predominantly hip extension.

Given the focus on hip flexion, it is important to introduce SkiErg work progressively to avoid excessive overload on the psoas and other hip flexors.The main reason for this is that they are usually already quite compromised in a large part of the population.

The ideal form of the movement is similar to the gesture of "bursting" a medicine ball against the ground: it starts with a powerful hip flexion, followed by chest activation, and finally completing the stroke with the arms.

For an efficient stroke, the athlete should start from a high point and bring the handles towards the pockets or the middle of the quadriceps.

Common SkiErg errors

Common errors include:

Specific preparation and warm-up for the SkiErg at HYROX

A good warm-up prior to SkiErg should include:

• Mobility exercises for shoulders, back and hips.
• Core and leg activations.

It is also recommended to do some practice on the SkiErg itself at low intensity to raise the heart rate a little and prepare for the effort.

It is advisable to test the damper and check the drag factor before the competition, as there may be small variations in resistance between the event and training machines due to use and maintenance.

In general, at Hyrox Spain, all machines are in the same condition, as they were purchased exclusively for the event and are stored with no other use to ensure uniformity.

How to train the SkiErg if I don't have access to one

We always recommend training on a SkiErg machine to prepare Hyrox most effectively.

If you don't have access to one at your gym, find one nearby that does and plan at least one session every 10 to 15 days to familiarize yourself with the specific equipment.

If it is not possible to use a SkiErg regularly, we advise focusing your training on core exercises and movements that mimic powerful hip flexion, such as the slamballwhich consists of bursting a ball on the ground, simulating the explosive gesture of the hip flexion.

To simulate the pull, it is preferable to use resistance bands instead of pulleys.The pulleys maintain a constant tension, while the rubbers offer progressive resistance: at the beginning of the pull, there is hardly any tension, but as you accelerate the movement, the resistance of the rubber increases.

This is different from the cable on a SkiErg, which requires more force at the beginning of the movement and eases off in the final phase; with the rubber it's the other way around. Although the rubber bands do not exactly replicate the mechanics of the SkiErg, they offer a variable resistance that allows you to train a progressive effort.

How to improve endurance at SkiErg

In addition to working on technique and movement-specific strength, it is important not to forget cardiovascular endurance, which is fundamental in SkiErg.

To maintain and improve endurance, you can train on other cardio machines, such as rowing or cycling (BikeErg), which also work on the aerobic capacity needed for Hyrox performance.

To better train and control the rhythms and optimize the preparation, it is recommended to perform two tests:

PAM test (Maximum Aerobic Power)

Generally five or six minutes, to measure the athlete's physical condition and capacity.

This test provides baseline data that can be used to adjust training and program work sessions with specific objectives based on the athlete's current performance.

Here you can see an explanatory video on how to perform this test:

2000 m test at SkiErg

This test measures the athlete's endurance capacity over a standard distance of 2000m.

The pace in the test is usually adjusted on the basis of the 500 m partial obtained, which serves as a reference for planning training and setting race paces.

Here is a video on how to perform this 2000 m test on SkiErg:

Both tests allow a more precise evaluation and programming of training, adjusting efforts according to the athlete's condition and objectives.

Drag Factor at SkiErg

To work efficiently on the SkiErg, it is necessary and advisable to know the appropriate drag factor. Guideline drag factor values for Hyrox (i.e., in the context of Hyrox, where the SkiErg is one of the first exercises and the distance is 1000 m) are as follows:

• Girls -60 kg: 70-80
• Girls +60 kg: 75-85
• Boys -75 to 80 kg: 75-90
• Boys +80 kg: 90-105

These values may vary depending on the weight and strength of the athlete. The heavier the weight and the stronger the athlete, the higher the drag factor.

Recommended cadences

For Hyrox, the recommended cadence is between 35 and 45 SPM (strokes per minute), adjusted according to the athlete's ability:

• Less than 35 strokes makes the movement very muscular, which may not be optimal in this context.
• More than 45 SPM significantly elevates heart and respiratory rates, which may not be desirable at the start of Hyrox.

In pair competitions, the cadence can be increased to 45-50 SPM in relay sections, allowing more intense efforts and taking advantage of the recovery capacity in the intervals. It is essential to evaluate the capacity of each athlete to withstand and recover from these efforts.

Know my Drag Factor

To set up and measure the drag factor in the SkiErg, follow these steps:

1. Access the drag factor screen: On the SkiErg monitor, select the "More Options" menu and then "Display Drag Factor" or "Show Drag Factor" (depending on the language of the monitor).
2. Performs some strong pullsPull the handle a few times hard to make the monitor calculate the drag factor. The number that appears is your current drag factor.
3. Adjust the damper according to your needsIf the drag factor is too low or too high, adjust the damper lever and pull again to see the new drag factor until you reach the desired value.

It is important to remember that the drag factor is adjusted according to the needs of each athlete and the context of the event. The above reference values are a guide, but you can make adjustments according to your sensations and comfort level in the movement.

Personal experience and advice

HAVE A PLAN!!!

Preparation is essential to know and adjust your pace in the SkiErg.

It is only the beginning of the competition, and it is crucial not to get carried away by the pace of others.

Many athletes start out with a pace far higher than they can actually maintain.only to end up gradually slowing down when he realizes that it is too intense.

Avoid having the same thing happen to you; otherwise, you will have used up valuable energy that you will need on the sleds.

Manage your pace and cadence: know your ideal cadence and stick to it. This will prevent your heart rate and breathing rate from skyrocketing from the start. If this happens, it will be difficult to stabilize them in the next kilometer of running and you will arrive at the sleds having expended more energy than necessary.

The Hyrox format allows us to plan ahead, as we know the exercise sequence perfectly. Only elite athletes, those looking to win the race, can afford the risk of increasing the pace at the start; and yet we often see that even they get it wrong and put their entire race at risk.

Don't let that happen to you. Be patient, because, at best, you still have an hour of intense work ahead of you.

Written by:
Robert Dallakian
Daniel Arazola