SkiErg Pace Chart: 500m Splits and 1,000m Times

SkiErg pace chart

Pace / 500m	Time / 1,000m	Time / 250m
1:45	3:30	0:52.5
1:50	3:40	0:55
1:55	3:50	0:57.5
2:00	4:00	1:00
2:05	4:10	1:02.5
2:10	4:20	1:05
2:15	4:30	1:07.5
2:20	4:40	1:10
2:25	4:50	1:12.5
2:30	5:00	1:15
2:45	5:30	1:22.5
3:00	6:00	1:30

These are mathematical conversions, not averages by age, sex or division. They assume a constant pace and exclude transitions. The PM5's current pace fluctuates; average pace is the more useful check for a completed interval.

How to calculate your time

Convert your 500m split to seconds, multiply by distance ÷ 500, then convert back to minutes. For example, 2:15 is 135 seconds: 135 × 2 = 270 seconds, or 4:30 for 1,000m. At that pace, 250m takes 1:07.5.

To work backwards, divide your target 1,000m time by two. A 5:00 target requires an average 2:30/500m. A 500m personal best does not reliably predict a 1,000m result simply by doubling it: sustaining the effort is a separate challenge.

Choose a HYROX^® race target you can repeat

The SkiErg is the first station, after the opening run. A standalone all-out test and a station effort that leaves you ready to run again serve different purposes.

1. Record a recent controlled 1,000m effort, including average split, perceived effort and damper setting.
2. On another suitable training day, warm up, run 1km at your intended race effort, then ski at a conservative pace.
3. Note whether your technique stays consistent and whether you can settle into the next easy run. Adjust the target from that experience.
4. Repeat under comparable conditions before treating the number as a race plan.

If you explore a slower time as a planning example, add time, not subtract it. A 5% allowance on 4:00 gives 4:12, or 2:06/500m. Five percent is an illustration, not a validated universal race adjustment. Running effort, technique and fitness change the answer.

Technique, stroke rate and damper

Keep a coordinated pull and controlled return rather than chasing a stroke-rate number. Concept2 suggests 35–45 strokes per minute for many skiing workouts; it does not prescribe one HYROX^® race cadence. Use its technique guidance to learn the movement and check that fatigue is not shortening your pull.

A damper number describes airflow, not your fitness level. Compare drag factor and how the setting feels over your intended interval length. See Concept2's damper explanation and pace and stroke-rate guidance.

Two practice sessions

These are adjustable examples, not tests you must pass. Warm up first and finish with easy movement.

Session	Main work	What to observe
Repeatable splits	4 × 250m at a controlled target; 60–90 seconds easy recovery	Can you keep similar average splits without shortening the stroke?
Run-to-ski transition	3 × (500m easy run + 250m controlled ski); 2 minutes easy recovery	Can you start the ski calmly and keep breathing under control?

Start with fewer repetitions if needed. Progress either the distance or the pace once the current session feels repeatable. The SkiErg training guide and alternatives guide cover technique practice and limited-equipment training.

FAQ

What is a good 1,000m SkiErg time?

It depends on whether you mean a standalone test or a HYROX^® station. Use a recent repeatable effort as your starting point; this conversion chart does not establish population averages.

Are there reliable average times by age here?

No. Age alone is not a sufficient basis for a personal target, and this article does not provide a verified age-group dataset. Compare your own tests under consistent conditions.

Must Doubles partners ski 500m each?

No. The team completes the station distance together under the Doubles rules. An equal split is one strategy; practise the agreed workload and transitions rather than assuming equal halves are compulsory.

Turn the target into a training week

Use the 12-week plan to place SkiErg practice alongside running and strength. Explore Repz if you want to organize your HYROX^® training in the app.

Sources

HYROX^® Singles Rulebook 2026/27, sections 1 and 8.1; HYROX^® Doubles Rulebook 2026/27, section 7. Concept2 references above explain the monitor and technique. Training examples are editorial guidance, not official race standards.