HYROX SkiErg: station one, setup and technique

Setup and completion in 2026/27

The judge resets the monitor before you start. The damper is preset to 6, but you may adjust it. This starting setting is not a requirement to keep it at 6 or a claim that one setting suits everyone.

Keep your foot contact on the SkiErg base, not the surrounding floor. The rules allow a dynamic or jumping motion provided you land back on the base. Heels may extend over its edge but must not touch the floor. Once 1,000 m is complete, remain on the platform with both feet, raise an arm and wait for the judge's confirmation before leaving.

A coordinated movement

Concept2's double-pole guidance uses the upper body, trunk and lower body together. Start tall with the knees slightly bent and the arms bent rather than locked straight overhead. Initiate the pull through the trunk, hinge at the hips, bring the handles down beside the thighs, then return smoothly to the starting position.

This is not an arms-only exercise or automatic recovery for the legs. Practise the sequence at an easy effort before increasing pace. The damper controls airflow into the flywheel housing; your pulling effort controls workout intensity. A higher number is not automatically a faster split.

Read the pace and plan the next run

The displayed split is time per 500 m, as explained in Concept2’s PM5 guide. A constant 2:20/500 m corresponds to 4:40 for 1,000 m, excluding setup and transitions. That is arithmetic, not a recommended benchmark for any division.

As an optional drill, try short controlled bouts with enough recovery to repeat the same movement. Later, pair a manageable run with a short SkiErg effort and observe how the next run feels. Choose volume and pace from your current training, not a promised percentage of your fresh best.

See sled push and the complete race distances.

Questions

Is SkiErg the first or last HYROX^® station?

It is station one, after run one. Wall balls are the final station.

Must the damper stay at 6?

No. The 2026/27 Singles rules preset it to 6 but allow adjustment by the racer.

Can I leave as soon as the monitor reaches 1,000 m?

Stay on the platform with both feet, raise an arm and wait for the judge to confirm completion before leaving.

Sources

Official Singles rulebook 2026/27, sections 1, 4 and 8.1; Concept2's SkiErg technique and damper explanation.