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SkiErg — Standards & Technique
The SkiErg opens every Hyrox race. The goal is not to win it — the goal is to exit with legs that can run a sub-6-minute first kilometre.
Hyrox SkiErg weights by division
| Division | Specification |
|---|---|
| Open / Doubles | 1,000m on Concept2 SkiErg |
| Pro | 1,000m on Concept2 SkiErg |
Common no-reps on SkiErg
- Stopping the monitor before 1,000m
- Not resetting monitor between waves
How to execute SkiErg
- Start the monitor at 0. Pull both handles once to wake the monitor and confirm it reads 1,000m remaining.
- Drive from the hips. Power comes from a hip hinge, not arms. Let body weight fall onto the straps.
- Pick a sustainable pace. Target a 500m split you could hold for 6 minutes. Do not attack the first 200m.
- Step off deliberately. When the monitor hits 1000, take one breath, release straps, walk — do not sprint into the run.
Full technique breakdown
Read the full skierg technique guide for drills, common mistakes, and a training block to improve at this station.
Pacing targets by division
Looking for the time you should hit on SkiErg? Browse pacing targets by division and age group or try the Hyrox time calculator.