SkiErg at HYROX: technique, pacing and training
The SkiErg is the first station at HYROX. You pull 1,000 metres on a ski machine straight after your first kilometre of running. You save the most time with a stroke that comes from your hips, not your arms, and with a calm start. Go all out here and you'll pay for it later in the race.
Sounds simple, and it is once you know how it works. Below I'll explain the rules, what a good stroke looks like, how to split your pace and how to train for it. Even if there's no SkiErg in your living room.
You don't need to know how to start. You just need to show up.
Your Strong Start: 28 days, 12 coached sessions, €99.
Updated: 2026-11-13
What the station involves
HYROX is a fitness race. You run one kilometre eight times, and after each kilometre you do a station. The SkiErg is number one. You come in after your first kilometre, step onto the machine and pull 1,000 metres. That distance is the same for everyone, from Women to Men Pro. Want to know how the whole race fits together first? Read What is HYROX? or see all eight stations in order.
The rules at the SkiErg (season 2026/27)
There's not much to remember, but it's good to know before race day. These are the rules from the official Singles rulebook for the 2026/27 season.
- Keep both feet on the platform. Your heels can hang over the edge, but they can't touch the floor.
- Jumping is allowed, as long as you land back on the platform.
- After 1,000 metres you stay on the platform, raise one arm and wait for the judge to confirm.
- Break a movement standard? The first time you get a warning. After that it's 15 seconds per mistake.
Rules can change from season to season. Check the latest rulebook on the HYROX website before you race.
One more thing that matters: every station has to be finished. Skip it or stop halfway and you're disqualified. So the SkiErg is not a place to be clever. Just get your 1,000 metres done, and done well.
Technique: hips, arms, rhythm
A SkiErg looks like an arm exercise. It isn't. Your arms are the last link in the chain. The power starts in your legs and hips, goes through your core and ends in your arms. Think of it as a hinge, a bit like a kettlebell swing, only pulling down instead of swinging out.
Here's how one stroke goes, step by step.
- Start tall. Stand on the platform with your arms up and the handles at about head height. Chest up, knees soft.
- Pull and hinge. Pull the handles down and push your hips back at the same time. Your knees bend a little. Your core stays tight.
- Finish with the arms. Your hands travel past your hips. Your lats (the big muscles in your back) do the work here, not just your biceps.
- Come back up. Stand tall again and let your arms rise. This is your rest in every stroke. Don't rush it.
- Repeat with rhythm. Each stroke should feel the same as the one before.
My advice: film yourself from the side once. You'll see in seconds whether you're bending from your hips or just yanking with your arms. A coach who watches your stroke can fix this much faster than you can on your own. That's the big difference between training alone and training in a class.
Got shoulder, back or other complaints? Check with your doctor or physiotherapist first if you're unsure. A coach can then adapt the movements, but we don't take over the role of your practitioner.
Read enough? Come and train with us.
In 28 days you train 12 times with a coach who keeps an eye on you, at our box in Amsterdam East. You don't need to be fit to start.
4.9 out of 5 on Google · 153 reviews
Short excerpts from public Google reviews.
Pacing for 1,000 metres
Pacing just means how you spread your effort. At the SkiErg it matters more than you'd think. You're fresh, the crowd is loud and everybody around you goes out hard. That's exactly when you burn energy you need at kilometre six.
My advice is simple: start a little slower than feels natural. You should be able to hold the pace and still have something left. Then settle into a steady rhythm. If you feel good at the halfway point, build up a bit in the second half. Don't do it the other way round.
The damper is the lever on the side of the machine. It controls how much air the flywheel lets through. A higher setting feels heavier, like pulling through thick air. Higher is not automatically faster. A lot of people do better with a medium setting and a smooth, quick stroke than with a heavy one that wrecks their arms. Try a few settings in training and see what suits you.
Also remember what's coming. After the SkiErg you run another kilometre and then you push the sled. Your legs need to be ready for that. If you've pulled with your legs and hips all the way, they'll feel it. That's fine. If you've torn your arms apart, the sled will feel very long. Curious what's next? Have a look at the sled push.
| Part of the 1,000 m | What to do |
|---|---|
| The first stretch | Start calm. Find your rhythm. Ignore the people around you. |
| The middle | Stay steady. Same stroke, same rhythm. Breathe. |
| The last stretch | If you've got something left, build up. If not, keep your technique clean. |
| After the finish | Step off, then run. Your legs will feel different, so ease into that first step. |
Mistakes that cost you time
Most time is lost through a handful of simple mistakes. You can fix all of them in training.
- Arms only. You pull with your arms and forget your hips. Your arms tire quickly and the stroke gets shorter.
- Going out too hard. The first 200 metres feel easy. The last 300 don't.
- Standing too stiff. Locked knees and a straight back mean you lose the hinge. Stay soft and let your hips move.
- Rushing the way up. The recovery is where your breathing catches up. Skip it and you gasp.
- Losing your rhythm. Strokes that get shorter and faster tell you you're tired. Slow down a touch and make each one long again.
- Heels on the floor. It's against the standard. Stay on the platform and you won't get a warning.
How to train the SkiErg
You don't need to do 1,000 metres every session. Mix a few simple formats and your stroke gets better and your engine grows. Here are four I'd start with.
- Technique work. A few minutes at an easy pace, focused on only one thing: hips first, then arms. Do this at the start of a session when you're fresh.
- Intervals. Pull a short distance hard, rest, repeat. This teaches you to keep your stroke when you're tired.
- Steady pulls. A longer piece at a calm, repeatable pace. This builds your base and your rhythm.
- Race simulation. Run a kilometre, then pull 1,000 metres at the pace you plan to race. Then run again. This is the one that shows you if your pacing works.
Not near a SkiErg? Strong hips and a strong back help you anyway. A kettlebell swing, a deadlift and pull-ups all build the muscles you use on the machine. They're not a replacement for pulling on the actual SkiErg, but they help.
Want the bigger picture? Read how to train for your first HYROX or follow the 12-week training plan.
How to prepare with Hybrid Endurance
We are not an official HYROX gym. What we do have is a class called Hybrid Endurance, where you train strength and cardio together in one hour. Our Hybrid Endurance classes prepare you very well for a HYROX event.
Why does that help? Because a coach is in the class, watching how you move. You don't have to design a plan or work out what to do next. Every workout is scaled to your level, so you can start where you are. You show up, we make sure the training is ready.
Hybrid Endurance is on the schedule on Tuesday at 18:00, Wednesday at 13:00 and 20:00, and Sunday at 12:00. Sportbit stays leading for live changes, so check the schedule before you come. Want to know more about this style of training? Have a look at hybrid training in Amsterdam East.
You don't need to be fit to start. You do need to be willing to train. If you're new to all this, start here and we'll show you how it works.
Want a stronger first 1,000 metres? Build the base first.
The 28-Day Strong Start (Your Strong Start) is how you begin at CrossFit Zeeburg. You train in our classes with a coach who watches your technique, and every workout is scaled to your level. After this page, it's the logical next step: you learn to move well before you race.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
4.9 out of 5 on Google · 153 reviews
Short excerpts from public Google reviews.
€99 one-off
12 sessions · personal guidance · no membership
No experience needed. No programmes to figure out. No subscription quietly running on.
Frequently asked questions
How far is the SkiErg at HYROX?
It's 1,000 metres for everyone, in every division. It's the first station, right after the first kilometre of running.
Can I jump on the SkiErg at HYROX?
Yes, as long as you land back on the platform. Your heels may hang over the edge, but they can't touch the floor. Your feet must stay on the platform.
What damper setting should I use for HYROX?
There's no single right answer. Many people do better with a medium setting and a smooth stroke than with a heavy one. Try a few in training and pick the one that lets you hold your rhythm.
Is there a time limit at HYROX?
No. According to HYROX Benelux there's no time limit. You do have to finish every station.
What happens if I break a rule at the SkiErg?
The first time you get a warning. After that it's 15 seconds per mistake. Skipping the station or not finishing it means disqualification.