SkiErg and rowing in Hyrox: how to pace both 1,000 m

Two stations in Hyrox are 1,000 m on a machine: the SkiErg at the very start and the rower in the middle. Both are all about rhythm. Both punish people who sprint the first 200 m.

Why these two are tricky

You are fresh on the SkiErg, so you want to go hard. You are tired on the rower, and it comes after a sled pull and burpee jumps. Different problems, same cure: pick a pace you can hold and keep it.

SkiErg technique

• Stand tall with your arms up, then hinge at the hips as you pull the handles down.
• Use your lats and core, not just your arms.
• Let your arms swing back up easily, and breathe out as you pull.
• Keep a steady rhythm. Do not jerk.

No SkiErg? A rower plus straight-arm cable pulldowns trains the same pattern. The gym substitute finder has more swaps.

Rowing technique

• Push with your legs first, then lean back, then pull with your arms.
• Return in the reverse order: arms, then body, then legs.
• Keep your shoulders relaxed and your back tall.
• Breathe out as you drive.

Most of the power comes from your legs. If your arms burn first, you are pulling too early.

How to pace 1,000 m

Both machines show a split time per 500 m. Pick a split you can hold for the full 1,000 m and watch that number, not how you feel. Feelings lie in the first minute.

• First 250 m: settle into your split. It should feel almost too easy.
• Middle 500 m: hold it. Keep your breathing steady.
• Last 250 m: if you have something left, build a little.

To find your split, time a steady 1,000 m in training and note the average. Then add it to your numbers in the race time calculator.

How to train them

• Do 4 x 250 m on the machine at your race split, with 60 seconds rest.
• Do a run and station combo: 1 km easy, then 500 m on the rower.
• Work on your lats and grip with rows, pulldowns and dead hangs.

Practise the order you will race in

The rower comes straight after the burpee broad jumps, so your breathing is high when you sit down. Practise that. Do 20 m of burpee broad jumps, then row 250 m at your race split. Rest for 90 seconds and repeat 3 times. For the SkiErg, practise it right after an easy 1 km run, since it is the first station you reach.

A short warm-up for both machines

• 2 minutes easy on the machine.
• 5 stronger pulls or strokes, then 30 seconds easy.
• One short effort of about 20 seconds at your race split.

Common mistakes

• Sprinting the first 200 m.
• Pulling with your arms and ignoring your legs.
• Hunching your shoulders and holding your breath.
• Never practising the machines after a run.

Questions people ask

What split should I aim for?

Your own. Time a steady 1,000 m in training and use that as your starting point. Do not copy someone else's number.

Can I use an air bike instead of a rower?

It is a rough swap, not the same. It trains your engine and legs, but the movement is different, so try the real rower once before your race.

Should I go harder on the SkiErg because it is first?

No. It is the first of 8 stations, with a lot of racing ahead. Hold a steady pace and save your energy.