1000 meters on the SkiErg. You see it on the whiteboard and you already know it's going to hurt. Arms burning, gasping for air, legs giving out — all this before you even start the rest of the WOD. But the SkiErg doesn't have to be your enemy. With proper technique and smart pacing, it can become a powerful weapon in your arsenal.
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Why the SkiErg deserves your attention
The SkiErg is one of those machines you find in every box but few people actually know how to use properly. At first glance it seems simple: pull down the handles and go. But there's a huge difference between those who do it right and those who waste energy on every pull.
In a HYROX race, the SkiErg is the first station after the initial run. This means you arrive already warm, heart pounding, and you have to tackle 1000 meters. This is where many burn the energy they'll need for the rest of the race.
In CrossFit it often appears in metabolic WODs, where the ability to maintain a consistent pace makes the difference between finishing strong or collapsing. It's also one of the best tools for training energy efficiency — doing more with less.
The basic technique nobody explains
Forget the idea that the SkiErg is just "pulling arms." The movement involves your entire body, from your toes to your head. Here's how it should work.
Starting position
Feet shoulder-width apart, slightly bent forward from the hips. Arms start up, above the head, with slight tension in the lats. Don't stand completely straight — a slight forward lean allows you to generate more power.
The pull phase
- Start with your lats — not your arms. Imagine trying to "crush" something under your armpits.
- Add hip extension — as you pull, your hips flex forward, your torso tilts.
- Keep arms straight as long as possible — only bend your elbows at the end of the movement, when your hands pass close to your thighs.
- Core always engaged — power comes from your center, not your shoulders.
The return
Let the handles rise back up in a controlled manner. It's not a moment of total rest, but preparation. Arms return overhead, hips extend, and you're ready for the next pull.
Mistakes that are holding you back
I've watched hundreds of people on the SkiErg. Here are the mistakes I see most often — and that you're probably making too.
Pulling only with your arms
The number one mistake. If after 200 meters only your arms are burning, you're doing it wrong. The movement should start from your lats and hips. Your arms are just the connection between you and the machine.
Standing too upright
A completely upright position limits your range of motion and makes you lose power. Lean slightly forward from the hips — not from the back.
Inconsistent pace
Pulling hard for 100 meters then collapsing isn't a strategy. It's the fastest way to empty your tank. Like rowing, consistency always beats explosive power over long distances.
Random breathing
If you breathe whenever, you lose rhythm and efficiency. A good rule: exhale during the pull (when you pull down), inhale during the return (when your arms rise).
Pacing strategies for HYROX
In HYROX, the SkiErg is the first of 8 work stations. This means you still have 7 challenges ahead. Starting too hard here means paying later — probably at the sled push or farmers carry.
Reference times for 1000m
To understand where you stand, here are some guidelines:
- Beginner: 5:00 - 6:00 minutes
- Intermediate: 4:00 - 5:00 minutes
- Advanced: 3:30 - 4:00 minutes
- Elite: under 3:30 minutes
But be careful: these are isolated times. In competition, with accumulated fatigue and nerves, times get longer. Always plan a slightly more conservative pace than what you'd do fresh.
The negative split strategy
Start slower than you'd like. The first 300 meters should feel almost easy. From 300 to 700 meters maintain a steady pace. In the last 300 meters you can push harder, if you still feel clear-headed.
This approach is counterintuitive — the urge to start hard is strong. But if you want to finish your first HYROX without blowing up, negative splitting is the way.
Pacing in CrossFit WODs
In WODs, the SkiErg can appear in different formats: calories, meters, or as part of an AMRAP. Each scenario requires a different approach.
For time WODs with fixed distances
If you have to do, for example, 50 calories of SkiErg inside a chipper, the goal is not to get destroyed. Maintain a pace of 70-80% of your max. You'll get the calories anyway — the difference is whether you can still do the box jumps after or not.
AMRAPs with SkiErg
In AMRAPs, steady pace is everything. It makes no sense to destroy yourself for 20 calories if you then need to rest 30 seconds before continuing. Better a slightly lower pace that allows you to move immediately to the next movement.
EMOMs
If the SkiErg is part of an EMOM, calculate the time you need for the required calories and make sure you have at least 10-15 seconds of recovery before the next minute. If the work takes more than 50 seconds, you're probably going too slow — or the workout is really tough.
How to integrate it into your training
The SkiErg is a versatile tool. You can use it for endurance work, interval training, or as part of your warm-up.
Endurance sessions
Once a week, try 20-30 minutes of SkiErg at a steady pace (zone 2). It shouldn't be intense — you should be able to talk during the exercise. This builds the aerobic base you'll need in competition.
Interval training
Intervals on the SkiErg are brutal but effective. Here are some options:
- 10 x 200m — 1 minute rest between each interval
- 5 x 500m — 2 minutes rest
- 30 seconds on / 30 seconds off — for 10 minutes
Skill work
Before loading distances or intensity, dedicate time to technique. 5-10 minutes of deliberate practice, focusing on one aspect at a time (lat engagement, breathing, rhythm), is worth more than hours of work done poorly.
If you're a competitor aiming for HYROX or CrossFit competitions, the SkiErg should be an integral part of your preparation. It's not the most glamorous machine in the box, but mastering it can make the difference between a good result and an excellent one.
The SkiErg rewards those who respect it. It's not a machine to dominate with brute force — it's a tool that requires technique, strategy, and patience. Next time you see it on the whiteboard, instead of sighing, smile. Because now you know how to tackle it.