HYROX SkiErg: Technique, Pacing, Damper Setting and Rules
Training photo: Dan Fahey, Gritty Soldier
The SkiErg is the first station, and it is the most dangerous one for your race. You are fresh, the crowd is loud, and 1,000 meters does not sound like much. Go too hard here and you arrive at the sled push with burning arms and a heart rate you will not get back for two stations.
HYROX SkiErg at a Glance
| Detail | Standard |
|---|---|
| Distance | 1,000 m, every division |
| Damper | Preset to 6, adjustable as often as you like |
| Monitor | Reset by the judge before you start |
| Feet | Both feet on the platform the whole time |
The Rules
- Wait for the reset. The judge resets the monitor before you start.
- Stay on the platform. Both feet stay on it. You can lift your feet and your heels can hang over the edge, but they cannot touch the floor. Small jumps are fine if you land back on the base plate.
- Finish properly. Stay on the platform, raise an arm, and wait for the judge to confirm before you leave.
- Penalties: a warning first, then 15 seconds each time. Leaving early is a disqualification.
SkiErg Technique
Hips, then lats, then arms
Start tall with your arms up. Begin the pull by hinging at the hips and driving the handles down with your lats, then finish with your arms past your hips. The arms are the last link, not the engine.
Do not squat it
A small knee bend is fine. A deep squat on every stroke burns your quads, and you need them for the sled push in about four minutes.
Use the recovery
Let the handles come back up smoothly and stand tall. The recovery is where you breathe.
Damper
It starts at 6. Some athletes ski at a lower setting because a lighter feel with a faster stroke is easier on the arms. Test settings in training and make your choice before race day.
How to Pace the SkiErg
Ski at a pace you could hold for 2,000 meters, not 1,000. You should step off breathing hard but in control. Write your target split per 500 meters on your plan, and check it in the first 200 meters. If you are under it, slow down.
From the Pro Division
Austen's Race Pointers
Battle Bunker founder Austen Alexander is a Navy veteran and a seven-time HYROX Pro racer. His advice holds whether it is your first race or your fiftieth:
- Don't go out too hot. The first run and the SkiErg feel easy because you are fresh. That is the trap. Hold back early and you will still have legs when the race really starts.
- Slow is smooth, and smooth is fast, especially with your cardiovascular system. Once your heart rate is pinned in the red, getting it back down costs far more time than staying steady would have.
- Take breaks as needed. Do not try to go unbroken on every station. A short planned break on the sleds, the lunges, or the wall balls costs seconds. Blowing up costs minutes.
How to Train the SkiErg
- Steady intervals: 4 x 500 m at race pace with 1 minute rest.
- Ski into sled: 1,000 m ski straight into a 50 m sled push. This is how race day feels. Our HYROX sled push guide covers the next station.
- Run sandwich: 1 km run, 1,000 m ski, 1 km run.
- No SkiErg? Banded straight-arm pulldowns and kettlebell swings train the same hinge-and-pull pattern. Try to ski on a real machine at least a few times before race day.
3-Pack Battle Bands
No SkiErg at home? Anchor a band high and do straight-arm pulldowns with a hip hinge. It trains the same lats-and-hips pattern. Three bands from 10 to 125 lb, $39.99.
Shop Battle BandsCommon Mistakes
- Racing it. The SkiErg cannot win you the race, but it can lose it.
- Arm-only pulling. Your arms tire long before your lats and hips do.
- Stepping off early. Wait for the judge. Leaving early is a disqualification.
See every station in order in what HYROX is, every station and every weight, and put it all together with our HYROX race-simulation workouts and pacing strategy.
Free download
The 8-Week HYROX Training Plan
Four sessions a week, every station covered, the official 2026/27 weights, and garage swaps for the sled and SkiErg. Free PDF to your inbox.
Get the free plan
The Hybrid Weight Vest MK2
Weighted runs, step-ups, lunges and push-ups in a vest build the engine and leg drive HYROX asks for. Adjustable plates, from $199.99.
Shop the VestHYROX SkiErg FAQ
How far is the HYROX SkiErg?
1,000 meters in every division.
What damper setting is the HYROX SkiErg?
It is preset to 6, and you can change it as often as you like.
Can my feet leave the SkiErg platform?
Your feet can lift and your heels can hang over the edge, but they cannot touch the floor. You must land back on the base plate.
How should I pace the HYROX SkiErg?
Hold a pace you could sustain for about 2,000 meters. Arriving at the sled push in control matters more than a fast ski time.
What happens if I step off the SkiErg early?
Leaving the station before the judge confirms 1,000 meters is a disqualification.
Source: HYROX 26/27 Singles Rulebook. Rules can change between seasons, so check the current rulebook before race day. Battle Bunker is not affiliated with HYROX.
