SkiErg vs Rower in Hyrox

Two machines at different points in the race

The SkiErg follows the first run. Rowing follows the fifth run, after the SkiErg, Sled Push, Sled Pull and Burpee Broad Jumps. There are three other stations and four runs between the two machines. A direct SkiErg-to-rower workout therefore does not reproduce their race transition. The sixth run comes after rowing. These details refer to the Singles rulebook for season 26/27.

HYROX^® Singles 26/27 · §1 / §8.1 / §8.5

How the movements differ

Concept2 describes its standing double-pole SkiErg technique as a whole-body movement. Start with bent elbows, with the arms slightly above eye level. Initiate through the trunk, hinge at the hips before bending the knees, and bring the handles alongside the thighs. Stand back up for the return. This is not an arms-only exercise.

On the RowErg, push with the legs, open the trunk and finish with the arms. On the return, straighten the arms, hinge forward and then bend the knees once the hands have passed them. These are different sequences; assigning fixed percentages of power to the legs, trunk and arms is unnecessary for learning them.

Concept2 · SkiErg Technique · Concept2 · Rowing Technique

A practical comparison

Detail	SkiErg	Rowing
Singles station	1	5
Distance	1,000 m	1,000 m
Position in the standard technique	Standing	Seated
Main movement sequence	Trunk-led downward pull, hip hinge and knee bend	Leg drive, trunk opening, arm pull
Rulebook damper preset	6; adjustable	6; adjustable

The rulebook specifies distances and movement standards, not target splits for sub-60 or sub-90 finishers. This comparison does not establish that one machine should be a particular number of seconds faster for you.

HYROX^® Singles 26/27 · §1 / §8.1 / §8.5 · Concept2 · SkiErg Technique · Concept2 · Rowing Technique

Damper setting and pace

The Singles rules allow you to adjust the damper on both machines. Concept2 explains that the lever changes airflow; a high number is not itself a high workout intensity. The PM5 measures drag, which also depends on the machine and its environment. Do not assume that the same lever number produces the same drag on a SkiErg and a RowErg.

Both monitors can display pace per 500 metres. At a constant 2:15/500 m, 1,000 metres takes 4:30. That calculation is a distance-time relationship, not evidence that the same displayed pace demands the same physiological effort on both machines.

HYROX^® Singles 26/27 · §1 / §8.1 / §8.5 · Concept2 · Damper Setting · Concept2 · PM5

Calories: estimates, not a ranking

Concept2’s PM calorie calculation uses a reference person of 175 lb/79.5 kg. Its calorie calculator adjusts the estimate using body weight, average calories per hour and workout duration. It remains an estimate, not an individual laboratory measurement.

Winkert and colleagues studied energy expenditure in 14 elite male rowers using repeated rowing tests. That study did not compare SkiErg and rowing at matched perceived effort. It cannot substantiate a claim that rowing always burns 10–20% more calories than the SkiErg.

Concept2 · Calorie Calculator · Winkert et al. (2022) · rowing study

Choosing your training focus

As a practical coaching option, keep separate notes for each machine: technique, pace, duration, damper or drag factor, and perceived effort. Use those observations to choose what to practise rather than automatically assigning runners to extra SkiErg work or promising a fixed gain after six weeks.

You can choose separate technique sessions or combine both machines in a training session. A combined session is a training choice, not a required HYROX^® transition. The sources here do not establish a universal number of weekly machine sessions, a superior transfer direction, or a guaranteed improvement in race time.

HYROX^® Singles 26/27 · §1 / §8.1 / §8.5 · Concept2 · SkiErg Technique · Concept2 · Rowing Technique · Winkert et al. (2022) · rowing study

FAQ

Which machine is harder in HYROX^®?

The rules do not rank difficulty. SkiErg is station 1 after run 1; rowing is station 5 after run 5. Those different race positions do not establish which you personally find harder.

HYROX^® Singles 26/27 · §1 / §8.1 / §8.5

Does the SkiErg only train the upper body?

No. Concept2’s standing double-pole technique includes the trunk, hips and knees as well as the arms. It differs from the seated rowing sequence.

Concept2 · SkiErg Technique · Concept2 · Rowing Technique

What damper should I use?

The Singles 26/27 preset is 6 on both machines, and adjustment is allowed. The sources do not identify one setting as optimal for every athlete.

HYROX^® Singles 26/27 · §1 / §8.1 / §8.5 · Concept2 · Damper Setting

Does rowing burn more calories?

The cited evidence does not establish a universal advantage. PM calories are estimates, and the cited elite-rowing study did not include a SkiErg comparison.

Concept2 · Calorie Calculator · Winkert et al. (2022) · rowing study

Can I train both on the same day?

That is a programming option, not a race requirement. A direct switch between the machines does not reproduce the Singles course: three other stations and four runs separate them.

HYROX^® Singles 26/27 · §1 / §8.1 / §8.5