Station 1:
Ski Erg
1,000 m of full-body pulling power — the race opener that sets your rhythm
Distance / Reps
1,000 m
Target Time (Open)
3:30–4:30 min
Target Time (Elite)
2:45–3:15 min
Primary Muscles
Latissimus dorsi, Core
The Ski Erg is Station 1 of HYROX — a 1,000 m ski ergometer effort that tests your aerobic capacity and upper-body pulling endurance right after your first 1 km run. Pacing is everything: go out too hard and you will pay for it across the remaining 7 stations. The ski erg rewards athletes who can maintain a consistent rhythm and breathe efficiently under fatigue.
How to Execute the Ski Erg
- 1
Set up and grip
Stand with feet hip-width apart, knees slightly bent. Grip the handles at shoulder height with a neutral wrist position. Keep your core braced throughout.
- 2
Initiate with the hips
Push your hips back and hinge forward, letting your body weight load the handles. This is the power phase — do not pull with your arms first.
- 3
Drive with the arms
As your hips reach full extension, pull the handles down and past your hips in a sweeping arc. Keep elbows close to your body.
- 4
Control the recovery
Let the handles rise slowly back to the start position. Use this moment to breathe in — inhale on the way up, exhale on the pull.
- 5
Pace conservatively
Aim for a consistent 500 m split. A pace 10–15 seconds slower than your fresh 500 m best is appropriate for race conditions after a 1 km run.
Training Tips
- Set the damper between 3 and 5. Higher is not better — it creates more drag and fatigues your arms faster.
- Practice the ski erg immediately after a 1 km run in training to simulate race conditions.
- Focus on hip hinge power, not arm strength. Your lats and glutes should do most of the work.
- Keep your head neutral and gaze forward — looking down causes you to round your back.
- In training, do 4–6 × 500 m intervals at race pace with 90 seconds rest to build specific endurance.
Common Mistakes to Avoid
- ✕Going out too fast in the first 200 m and blowing up before the finish.
- ✕Pulling with the arms first instead of initiating with the hip hinge.
- ✕Rounding the lower back under fatigue — this bleeds power and risks injury.
- ✕Holding your breath during the pull phase — breathe rhythmically on every stroke.
Muscles Worked
Ski Erg FAQ
What damper setting should I use for HYROX ski erg?
Most athletes use a damper setting of 3–5. A higher setting creates more drag and is not necessarily harder in a useful way — it just fatigues your arms faster. Experiment in training to find what feels sustainable over 1,000 m.
How do I train for the ski erg if my gym does not have one?
Many Gold Coast gyms with HYROX programs have ski ergs. Elev8 Health & Performance and HYROX Performance Centre Gold Coast both have the equipment. Alternatively, cable pull-downs and rowing can build the pulling pattern.
What is a good ski erg time for HYROX?
For Open division athletes, a 1,000 m ski erg time of 3:30–4:30 minutes is solid. Elite athletes complete it in under 3:15. Women's times are typically 20–40 seconds slower.
Should I pace the ski erg or go all out?
Pace it. The ski erg is Station 1 of 8 — going all out will cost you dearly on the remaining stations. Aim for a pace you can sustain while still feeling controlled.