SkiErg Workouts to help you improve in Hyrox Race
SkiErg® is a training machine developed by Concept2 that simulates the movement of skiers. As they call it:
Nordic Indoor Skiing Machine
This training machine is at the first station/workout of a Hyrox race. Athletes get there after running their first km. The workout is simple: Perform 1000 meters in the best possible time.
The fact that this is the first workout is also often misjudged. Besides improper technique, beginners’ most common mistakes are bad pace calculations associated with the adrenaline of the first few of racing.
In this article, I suggest some Skierg workouts that can be used to improve performance and as a benchmark when repeated over different periods.
First things first: In order to perform this workout, an athlete must have a 2k Test. By this, I mean A PROPER TEST.
And a test should feel like a race. Or even worst. After a 2km Erg Test, you should stay on the ground for a few minutes before you be able to stand up. Bloodstream gets flooded with lactate; you want to throw up; you don’t want to repeat it for the next year. You won’t be able to train intensely for the rest of that day. If you don´t feel like this: do it again.
The test accuracy is directly related to the athlete´s skill and technique. To use your engine and muscles efficiently, you need to know “how” to do it. Work on your technique. A previous test, or a pre-test, is advised. That is the only way to set a pace close to your 100% and then overcome it.
Please take into account that these are only the main sets of workouts. No warm-up; No specific preparation: No cooldown.
Also, consider that there are specific times and cycles of the season when each should be included.
Additionally, it is very important to know exactly what are the specific goals of each athlete and the rest of the conditionings of the specific micro-cycle where this workout is being included (row, running, bike);
On an Hyrox competition, I advise my athletes to start the race with this intensity:
1k Run pace: @5k – 5″ (it is not the most appropriate, but it is reality. 90% of the athletes can´t hold back on the first k)
1k Ski pace: @2k + 6-8″
1k Run pace: @5k + 20″
SkiErg Workout 1: VO2 Intervals
5 Sets
500m @2k
I=90″ (full rest)
rest 3´extra minutes
5 Sets
400m @2k
I=60″
SkiErg Workout 2: Mixed intervals – Specific Race Prep / pacing
1k Run @5k
1k Ski @2k+10″
rest 2´
500m Run @5k
500m Ski @2k+10″
rest 2´
1k Ski @2k+6″
1k Run @5k
SkiErg Workout 3: Every 3 minutes x 7 sets
Every 3´x 7 Sets
40/25 Kcal AFAP
Score: Worst Interval
Goal: Pacing and consistency.
SkiErg Workout 4: 3 Sets
3 sets:
250/200m Ski seated (just arms and back) @2k+25″
250/200m Ski regular @2k+10″
250/200m Ski regular @2k+5″
then, for time
500m Run
500m Ski
rest 5´
Goal: Pacing + Lactic Tolerance + Transitions
SkiErg Workout 5: For Time
For Time
10-20-30-40-30-20-10
Kcal
Burpees
Wallballs