Hyrox SkiErg: Technique, Damper Setting and Pacing

The SkiErg is the first station in a Hyrox race, and how you handle it sets the tone for the next hour. Getting the technique right, understanding pace and knowing where to set the damper can make a real difference to your finish time. It is not about pulling as hard as you can; it is about pulling efficiently and sustainably.

What is the SkiErg and why does it matter in Hyrox?

The SkiErg is an upright pulling machine that mimics the double-pole motion of cross-country skiing. It works large muscle groups: back, shoulders, triceps, core and legs. In Hyrox it is station 1: you arrive after the first kilometer of running, heart rate already up and adrenaline telling you to go fast. You have to cover 1,000 m on the monitor.

Because it is a full-body movement done at a high stroke rate, it is a muscular and cardiovascular test at the same time. Poor technique will not just slow your split; it will tire your arms and shoulders for the sled push and sled pull that come right after.

SkiErg technique from head to toe

Good technique is what lets you produce more power for less perceived effort while keeping your lower back safe. Most of the gains come from avoiding a handful of common mistakes.

Setup and grip

• Feet: shoulder-width apart, about 20-30 cm (8-12 in) from the machine. That gives your hips room to hinge.
• Grip: hold the handles with a neutral grip (palms facing each other). Arms reach up and slightly forward, without locking your elbows.
• Eyes: keep your head in line with your spine and look forward, not down at the monitor the whole time.

The drive

The pull starts with your hips and core, not your arms. Think of crunching down with your whole body, as if you were driving the handles into the floor.

1. Hip hinge: bend your knees slightly and push your hips back, as if you were sitting into a high chair.
2. Brace your core: keep your abs tight and your back flat. Your torso tips forward from the hips.
3. Arms follow: as your hips and torso move, your arms come along, pulling the handles down toward your thighs with elbows close to your body.
4. Finish: end each stroke with your arms by your sides, hands past your hips and shoulders back and down.

The recovery

The recovery should be smooth and controlled, setting you up for the next stroke. It is where you breathe and let your heart rate settle for a split second.

• Arms first: let your arms float back up under control.
• Then torso and hips: as the arms rise, your torso straightens and your hips return to the start position.
• Knees: straighten them gently without locking out. Avoid arching your lower back at the top.

A strong core is what transfers force from your legs and hips to your arms and protects your lower back. Planks, deadlifts and ab wheel rollouts will all make you more stable and more powerful on the SkiErg.

Damper setting: where to set it for your level

The damper controls how much air reaches the flywheel, which changes how heavy each pull feels. It is not a difficulty or intensity setting; it changes the feel of the stroke. Your actual workload depends on how hard you pull.

• Low damper (1-4): lighter feel, like skiing on fast snow. It allows a higher stroke rate and suits beginners, warm-ups and technique work. You need more strokes to cover the same distance.
• Medium damper (5-7): the range most Hyrox athletes use. It balances resistance and stroke rate, so you can produce power without burning out too early. Think of normal snow.
• High damper (8-10): the heaviest feel, like skiing through deep snow. Each pull demands more strength. It can be useful for specific power work, but in a race it often backfires if you lack the strength or technique to hold it.

Stroke rate: rhythm and efficiency

Stroke rate is the number of pulls per minute (SPM), shown on the monitor next to your split. Holding a steady stroke rate is one of the simplest ways to keep your pace even over the full 1,000 m.

• Low stroke rate (25-30 SPM): a strength-biased approach with long, powerful pulls. Useful for catching your breath, but rarely optimal for holding pace in Hyrox.
• Medium stroke rate (30-35 SPM): the most efficient range for most Hyrox athletes. You keep good power per stroke without redlining your cardiovascular system. Aim for a smooth, controlled feel.
• High stroke rate (35-40+ SPM): useful for short sprints or a push at the end. It drives your heart rate up fast and is hard to sustain for the full 1,000 m without excellent technique and a big engine.

Train with a heart rate monitor and watch the monitor's stroke rate so the rhythm becomes automatic, then adjust it to fatigue and your race plan. The Hyrox calculator estimates your total time, and the Hyrox pacing calculator breaks it down by station so you know what SkiErg split you are aiming for.

SkiErg pacing strategy for Hyrox

The SkiErg comes first, with seven stations and 7 km of running still to go. A smart pacing plan here is what stops you from paying for it on the sleds and the second half of the race.

1. Controlled start: do not sprint off the line. The first 100-200 m should be at a sustainable pace while you settle into your technique.
2. Goal pace: hold a steady split per 500 m for the middle of the piece. Use the Hyrox pacing calculator to set a target that matches your goal time.
3. Strong finish: if you feel good over the last 100-200 m, lift the stroke rate and power slightly, but remember the sled push is waiting.

These are guideline ranges. The key is to practice and find your own best pace. Hyrox fatigue is very specific, so rehearse the SkiErg straight after a 1 km run at race pace rather than fresh. To see how your SkiErg split fits into a full race, check the Hyrox times by level.

Specific and supporting training

Getting better on the SkiErg takes more than time on the machine. Supporting strength and conditioning work matters just as much.

• Back and shoulder strength: pull-ups, barbell rows, face pulls and overhead press. They build the main muscles behind each pull.
• Core: planks, hanging leg raises, Russian twists. A strong core improves force transfer and protects your back.
• Hip power: deadlifts, squats, kettlebell swings. Hip drive is what starts every SkiErg stroke.
• SkiErg intervals: short, explosive repeats (e.g. 10 × 100 m with 30 s rest) for power, and longer pieces at race pace (e.g. 3 × 500 m with 2 min rest) for endurance. Pair them with running, as in our Hyrox workouts and simulations.

Creatine monohydrate can help with short, explosive efforts like SkiErg pulls. According to the ISSN position stand (2017), 3-5 grams a day can increase strength and work capacity.

Common mistakes and how to fix them

Most wasted energy on the SkiErg comes from the same few errors. Spot them on video and fix them one at a time.

Pulling with just your arms

The most common mistake. If you only pull with your arms, your shoulders and triceps fade fast. The power has to come from your hips and core, with your arms following through and finishing the stroke.

Rounded back or over-arched lower back

Rounding your back or arching it too much can lead to injury and leaks power. Keep your core braced and your spine neutral throughout, and tip forward from the hips.

Shrugged shoulders

Shrugging your shoulders toward your ears during the pull means unnecessary tension and too little lat involvement. Keep your shoulders relaxed and down, and pull with your back.

Legs and arms out of sync

The movement should flow: hips and core start, arms pull, then arms rise followed by torso and hips. If your arms pull before your body has hinged, you lose power.

For the full race picture, see all eight stations with their weights in Hyrox stations, weights and distances.

Frequently asked questions

What is the best SkiErg damper setting for Hyrox?

There is no single ideal setting. Most Hyrox athletes find their sweet spot between 5 and 7, depending on strength, endurance and technique. Test different settings in training to see which one lets you hold the best pace over 1,000 m.

How do I know if I am using my hips and core properly?

If you feel the work mainly in your arms or lower back, you are probably not using your hips and core enough. A good cue is the feeling of dropping your whole body weight into the start of each pull. Film yourself from the side and look for a clear hip hinge.

What stroke rate should I aim for on the SkiErg?

For Hyrox, 30-35 strokes per minute is the most efficient range for most athletes. It balances power and endurance. You can adjust slightly for fatigue and strategy, but avoid very low rates (too slow) and very high ones (which burn you out).

Should I go fast or steady on the Hyrox SkiErg?

Steady, almost always. Going out too fast in the first few hundred meters leads to early fatigue and a big drop in the second half of the piece, and you still have the sleds right after. A controlled pace keeps your technique and your race intact.