HYROX Station 1 of 8
HYROX Ski Erg
The race opener. SSAC variance data says ski erg is a low-skill station — easy to lose time, hard to gain it. Don't blow your race here by sprinting the first 30 seconds.
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The numbers
Format
1,000 m on the Concept2 SkiErg
Weight standard (Rulebook 25/26)
Bodyweight (no implement load)
Variance (SSAC 2025)
low — SD 0.6 min
Primary risk factor
execution
Technique
Coach cue: "Drive with hips, not arms. Find YOUR rhythm and hold it."
Form steps
- Stand tall, grab handles overhand at shoulder width
- Initiate pull by hinging at hips — arms stay straight initially
- Drive elbows back past your body as hips extend
- Control the return — don't let the handles snap back
- Find a sustainable stroke rate of 24-28 SPM
Breathing
Exhale forcefully on the pull, inhale on recovery
Key muscles
Lats · Core · Glutes · Triceps
Common mistakes
- Pulling with arms only (should be hip-driven)
- Inconsistent stroke rate (speeds up then slows)
- Standing too close to the machine
- Death-gripping the handles
Target times
Realistic is FORMD's reference target for a well-trained athlete; Aggressive is a podium-level target. Neither is the field median: checked against real HYROX race results, the realistic target is faster than most finishers on most stations (Sled Pull most of all) and slower than the typical finisher on Farmers Carry.
| Division | Realistic | Aggressive |
|---|---|---|
| Men Open | 4:30 | 4:00 |
| Men Pro | 4:00 | 3:40 |
| Women Open | 5:00 | 4:30 |
| Women Pro | 4:30 | 4:00 |
Training implication
SSAC 2025 research — what the variance data means for training.
Low skill station - hard to gain time, easy to lose. Steady rhythm wins.
Race-day tip
Start conservative — this is Station 1 and you have 7 more to go. The damper arrives preset at 6 (adjust it freely). A dynamic or jumping style is legal — just land back on the base plate; a foot on the floor is an infringement.
How to scale
Easier — beginner / deload
Reduce damper to 4-5, focus on rhythm over power
Harder — race-spec / elite
Damper 8-9, target sub-4:00 pace, explosive hip drive
The other seven stations
Train ski erg like a top finisher
Related guides
Train ski erg in FORMD
FORMD identifies your weakest stations from your baselines and builds a personalized plan that targets them. 3-day free trial — see how much time ski erg is costing you.