Ski Erg

Definition and race position

The SkiErg’s double-poling motion involves the upper body, trunk and legs. It is not solely an arm exercise. In Singles 26/27, SkiErg is station 1; rowing is station 5. The first running section therefore precedes SkiErg, not rowing.

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

Technique and movement

Concept2’s starting cue is shoulder-width feet and arms bent about 90 degrees, slightly above eye level. Lead with the trunk, hinge before bending the knees, then bring the handles alongside the thighs and return upright.

Use the manufacturer’s demonstration to practise. The cited guidance does not establish a universal 70–80% force contribution, a required 45–60-degree torso angle or an optimal cadence of 30–38 strokes per minute. Avoid treating those numbers as measured requirements.

Concept2 · SkiErg Technique

Rules at the station

The Singles rulebook specifies 1,000 metres and a damper preset of 6, which the athlete may adjust. Both feet must be on the platform during the exercise. Jumping is permitted, with both feet landing on the platform; heels may extend beyond the edge but may not touch the floor. Follow the judge’s completion signal before leaving.

These are competition rules, distinct from a suggested technique or training intensity. See the SkiErg guide for related reading.

HYROX^® Singles 26/27 · §1 / §8.1

Pacing and training

Choose an effort you can manage within the full race. A fixed watt target by sex or a universal elite/Open finishing range is not established by these sources. On the PM5, pace is time per 500 metres: averaging 2:15/500 m over 1,000 m means 4:30 of work.

As optional practice, 4 × 500 m with individually chosen rest gives 2,000 m of work. Alternatively, a run followed by 1,000 m of SkiErg rehearses the opening sequence; it is not a full-race simulation. Neither example establishes a guaranteed adaptation or mandatory weekly frequency.

Sled drags, pull-ups and rows can be separate exercise choices, but the cited sources do not demonstrate an equivalent substitute dose for SkiErg preparation. Practise the actual machine when the purpose is learning its controls and movement.

Concept2 · PM5 · HYROX^® Singles 26/27 · §1 / §8.1 · Concept2 · SkiErg Technique

FAQ

What is a good SkiErg pace for HYROX^®?

There is no universal target established here. Choose a provisional effort from your own preparation and review it in the context of the whole race; displayed time per 500 metres is a pace measure, not an athlete classification.

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

Should I use a narrow or wide stance?

Concept2 starts its demonstration with feet about shoulder-width apart. That is a technique cue, not evidence that everyone has one optimum width or that a wider stance necessarily restricts the hinge.

Concept2 · SkiErg Technique

How often should I practise SkiErg?

Choose the frequency within your complete running and station programme. These sources do not establish two to three sessions per week or a compulsory increase during the last six weeks as a universal prescription.

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

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