The SkiErg for Hyrox: Buy It or Skip It?

The Concept2 SkiErg is the first station you face in every Hyrox race. 1,000 meters of synchronized cable pulls - and the machine itself runs about $1,000 new. Should home-gym athletes buy one? This guide answers that, plus covers the technique that drops your SkiErg split by 20+ seconds.

What is the SkiErg?

The SkiErg is a vertical pulley machine made by Concept2 (the same company that makes the gold-standard rower). You stand, grip two cables overhead, and pull synchronously down to your hips in an explosive sequence that mimics the double-pole motion of cross-country skiing.

It’s the only standardized erg in fitness that primarily targets the upper body + core, with minimal lower-body load.

The product

The buy-or-skip question

For home-gym Hyrox athletes:

Buy the Concept2 SkiErg if:

• You train at home most days and your local gym doesn’t have one
• Your SkiErg split is your weakest Hyrox station
• You’ll do 2+ SkiErg sessions per week for at least 6 months
• You have wall space (it mounts to a wall) or floor stand space

Skip if:

• You train at a gym that has one
• Your weakest station is sled or sandbag (different gear is the priority)
• You race only 1 Hyrox per year (low ROI)

Cost-benefit math: $1,000 amortized over 200 sessions = $5/session. Reasonable if you’ll use it. Wasteful if you’ll do 30 sessions.

SkiErg alternatives

1. Heavy lat pull-down with single-arm rotation

Closest functional substitute available in any gym. Use a lat-pull bar with single-arm cable handles, pulling diagonally down.

Misses: the bilateral rhythmic explosion of the SkiErg. You won’t get the same cardio cost.

2. Banded pull-downs (bodyweight)

Anchor a heavy resistance band overhead. Pull down with both hands.

Misses: progressive resistance. Caps out fast.

3. The Concept2 BikeErg

Not a substitute. The BikeErg trains legs, the SkiErg trains upper body + core. They’re different machines for different purposes.

4. Just doing more pull-ups + heavy rows

Weakest substitute. Doesn’t replicate the cardio component or the sustained continuous-rep nature of the SkiErg.

Verdict: there’s no real substitute. If you can’t afford a SkiErg and your local gym doesn’t have one, you’re at a disadvantage. Plan to drive to a gym that has one for at least one Hyrox-specific session per week.

SkiErg technique: drop your split by 20+ seconds

The fastest non-rower mistake is treating the SkiErg as an arm exercise. It’s a core + lat exercise with hip drive.

The 4 phases of a clean stroke

1. Catch (start)

• Arms fully extended overhead, shoulders engaged
• Hips slightly hinged, knees soft
• Eyes on the monitor
• Avoid: hyper-extending the lower back

2. Drive (the power)

• Engage lats first - pull elbows down toward ribs
• Hinge hips back as arms continue to pull
• Knees bend slightly (not a deep squat)
• Pull cables to hip level, ending with arms extended back slightly

3. Finish

• Hips back, knees bent, arms extended past hips
• Body in athletic hinge position
• 1 short pause for breath if needed

4. Recovery

• Reverse the order: hips forward, then arms extend up
• Should take 1.5x as long as the drive (1:1.5 ratio)
• Don’t slam back to catch position

Common technique faults

Fault	Cost
Pulling with arms only	Massive cardio cost; arms burn out
No hip hinge	Loses 30% of available power
Recovery too fast	No rest in stroke; cardio explodes
Hyper-extending back	Lower-back pain; injury risk
Eyes off monitor	Pace drift
Standing flat-footed	No leg drive integration

Stroke rate (SR) targets

Goal split	SR	Notes
4:30+	30-34	Beginners; conservative pace
4:00-4:30	34-40	Race-pace control
3:30-4:00	40-46	Trained athletes
Sub-3:30	46-52	Pro division territory

Key: higher SR than rowing because each stroke is shorter. Don’t confuse them.

Pacing the 1,000m in Hyrox

Same principle as rowing: pace at 105% of your fresh PR pace, not at PR pace.

If your fresh 1K SkiErg PR is 3:50, race at ~4:00. If your fresh PR is 4:30, race at ~4:45.

Segmented pacing for 1,000m

Segment	Pace
0-250m	Build to target SR; smooth
250-500m	Lock in pace; breathe deeply
500-750m	Hold; this is the dark middle
750-1000m	Lift SR slightly; finish strong

Don’t sprint the last 100m. You have 7 more rounds + 7km of running to manage.

Training the SkiErg for Hyrox

Weekly volume in 16-week prep:

• Weeks 1-4: 2 sessions × 1,000m at conversational pace (slow split)
• Weeks 5-8: 2 sessions × 4 × 500m at race pace, 90s rest
• Weeks 9-11: 1 session × 1K time trial (fresh); 1 session × 1K within Hyrox sim
• Weeks 12+: maintain 1× weekly

Don’t ski-erg 5x weekly. Lat fatigue accumulates fast. 2x is plenty.

SkiErg vs running for general cardio

The SkiErg has lower joint impact than running, which makes it a useful cross-training tool. Some athletes substitute one weekly run with SkiErg sessions during knee-recovery weeks.

But: the SkiErg is NOT a substitute for running mileage. Hyrox demands 8km of running on race day. Train running.

Setup at home

If you buy:

• Mount type: wall mount (saves floor space) or floor stand (~$130 add-on)
• Wall space: ~3 ft wide, 8 ft tall clear above mount
• Floor space: ~3 × 6 ft for the user
• Power: none required (manual flywheel)
• Maintenance: wipe down monitor + handles; check chain tension every 6 months

The Concept2 SkiErg is built like a tank. They last decades. Resale value holds well if you ever sell.

What I do (full transparency)

For full transparency: I ski-erg twice weekly during race-prep blocks. Tuesday is technique-focused (drag factor 110, easy splits, video review). Friday is race-pace (1K time trial within a Hyrox sim).

I don’t own a SkiErg - I drive 25 minutes to my gym for these sessions. If I lived further away, I’d buy one.

Track every SkiErg session - split, SR, drag factor, felt effort - in the Hyrox Training Logbook. The PR page for SkiErg lets you see your trajectory over 16 weeks.

What to do this week

1. Test your fresh 1K SkiErg PR - log split + average SR
2. Try a 1K at 105% PR pace to feel race pace
3. Practice the L-B-A drive sequence for 5 minutes
4. Decide: buy or rent - based on your training frequency at home

SkiErg FAQ

What is a SkiErg? The SkiErg is a vertical pulley machine made by Concept2, the same company behind the standard rowing erg. You stand, grip two cables overhead, and pull them down synchronously to your hips in a motion that mimics the double-pole action of cross-country skiing. It is the only standardized erg that primarily targets the upper body and core with minimal lower-body load.

Which SkiErg does Hyrox use? Every Hyrox race uses the Concept2 SkiErg. It is the only Hyrox-standard machine, so the unit you race on globally is the same one you can train on at home or in the gym.

How does the SkiErg work? It uses a manual flywheel and needs no power. You pull the two overhead cables down toward your hips, and the flywheel provides resistance based on how hard you pull. The SkiErg is always the first station in a Hyrox race, covering 1,000 meters.

What is the best SkiErg technique for Hyrox? Treat it as a core and lat exercise with hip drive, not an arm exercise. Engage your lats first by pulling your elbows down toward your ribs, hinge your hips back as the arms pull to hip level, and let the recovery take about 1.5 times as long as the drive. Arm-only pulling burns you out and raises the cardio cost.

Is a Concept2 SkiErg worth buying for home? At around $1,000, it is worth it if your local gym does not have one, the SkiErg is your weakest station, and you will train on it 2 or more times a week for at least six months. Skip it if your gym already has one or if your weakest station is the sled or sandbag, where different gear is the priority.

Related reading

• Hyrox Rowing Pacing
• Hyrox Training Plan for Beginners
• Hyrox Essential Gear Checklist
• What is Hyrox?

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Part of the Kitaborn Hyrox series. Books born with purpose.