Learn proper form, pace, and training on the SkiErg for HYROX
Skierg for HYROX can not win you a Hyrox, but it can start the process of losing it.
Being that it is the first station, it is easy to overdo things with the goal of not getting behind in your race. But the race has not even started at this point. So make sure you take your time getting to and completely the SkiErg. Even though it can not win you the event, you must have a plan for how to approach the SkiErg with proper form and pace. Check the video below to watch about how to plan for the SkiErg. Skierg for HYROX
Proper form on the SkiErg for HYROX
SkiErg form is going to be the significant limiter. The SkiErg is interesting because it does not do a great job of mimicking actual xc skiing. Furthermore, it is a stand-alone piece of fitness equipment – so the xc coaches don’t care for the machine. So it is hard to find a proper authority for using this machine, unlike rowing, where a rowing erg is a tool used widely by rowers and row coaches. So this may take some trial and error to find your best pace and form. Skierg for HYROX
Key Form Tips Skierg for HYROX
- Hinge your hips back and down with force.
- This motion is not very common. Typically, we apply force to open our hips with things like the squat or deadlift. Closing of the hips with power is only really found during a proper kettlebell swing, and most people focus on the opening of the hips with the KBS.
- Lean in with your chest.
- The second action you want to take is leaning in with your chest. The power comes to from your hips, and your chest carries the momentum. Leaning into the handles will allow your body weight to help spin the damper faster without costing you too much energy.
- Finish by snapping your arms down and back.
- Your arms should be the last piece of the puzzle. The SkiErg is not an arm movement; it is a core and trunk movement. If you use your arms too soon, they will fatigue quickly.
- The biggest and most common mistake with the SkiErg is immediately pulling the handles down. You will not generate enough power to make the damper spin consistently, and you will run out of gas very quickly. Poor form on the SkiErg will decrease speed and increase fatigue, so do it right. Skierg for HYROX
- Lift your chest as your finish your arms swing.
- Start your recovery as you swing your arms down.
- A bent arm is a strong arm.
- You will lose efficiency if you reach the handles as high as possible. A good long pull is helpful, but if you over-reach, you will have to bend at your arms again and start your arm swing much too early.
Read about how to organize a HYROX training program here.
Training the SkiErg for HYROX
Test your 2k ski-in training to find your high-end ability. Your skiing and rowing pacing ratio should be pretty similar. Your Hyrox rowing pace should be +4-6 seconds per 500m split from your 2k (roughly speaking). I would suggest something similar for your SkiErg.
You should play around with the damper setting, but I suggest setting your Damper 1 setting below your row. I recommend 5-6 unless you are bigger in stature and can generate a massive amount of power.
Between 35-45, SPM is a good range. I know it is a wide range, but different factors such as height and weight will change your preference. The more power you can generate as an athlete, the slower your SPM can be – if you are a smaller or shorter athlete, you might need a higher cadence to get to the same split pace.
I like to do 1500 m buy-in for many of your hyrox based workouts to find a sustainable pace for the 1000 m.
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Pacing the SkiErg for HYROX
Depending on your ability to ski, these things will differ – but for the most part, you want to make sure your form is on point and that your pacing is easy. After your first run, you will feel good when you get to the SkiErg. But this is a VERY long race.
Coming out of the SkiErg, you will be excited because you are not yet tired because the race is early. Keep things chill – do not makeup time or ground on the run as you have the most difficult stations staring you in the face.
Practice your form and be conservative.
Above all else, you need to spend time on the SkiErg to become proficient in the movement. To improve your Hyrox time, it is low-hanging fruit, so get out there and ski.
If you don’t want to bother with programming, you can get the most comprehensive group coaching for Hyrox and Dekafit on the market for a fraction of the cost of 1-1 coaching.
