Ski Erg Workout
The Ski Erg station is a challenging component in HYROX that tests cardiovascular endurance and upper body strength. Athletes use a ski ergometer to simulate the motion of cross-country skiing, making this a full-body aerobic workout.
Key Rules
- Prior to starting the workout the monitor must be (re)set by a referee.
- The athlete’s feet must remain on the SkiErg platform at all times during the exercise. Lifting the feet during the execution of the exercise is allowed.
- After completing the required distance, the athlete must raise his/her arm to call over a referee to confirm the required distance has been completed.
- Only after receiving the referee’s confirmation of completion the athlete may leave the platform and the station.
- If the athlete violates any of the above mentioned points, the athlete will receive a time penalty issued by the Head Judge. The time penalty will be based upon the violation.
Distance: 1000 m
The damper setting on the SkiErg will be preset to the following resistance:
- Women: 5
- Women Pro & Men: 6
- Men Pro: 7
Each athlete is allowed to adjust the damper setting to his/her own preferences. However, once the athlete starts the exercise, he/she is not allowed to change again and must remain with the chosen setting until the entire distance has been completed.
Training Focus
- Upper Body Stamina: Incorporate exercises like pull-ups, rows, and shoulder presses to build strength.
- Cardiovascular Fitness: Engage in aerobic activities like running, cycling, or rowing to improve stamina.
- Ski Erg Practice: Regular use of a ski ergometer to get accustomed to the motion and build specific muscles.
Technique Tips
- Arm Movement: Use a smooth, consistent arm motion for efficiency.
- Core Engagement: Keep your core tight throughout the exercise for stability.
- Rhythmic Breathing: Maintain a steady breathing pattern to enhance endurance.
- Gloves: Optional, for improved grip and comfort.
- Maintaining Pace: Focus on sustaining a steady rhythm rather than speed bursts.
