HYROX: How To Train For The Ergs

The stations make up 50% of the HYROX race, so knowing how to be a savage and how to pace each of them is key to cut your time. The 2 Ergs in HYROX are the Ski and the Row. The SkiErg is your first station and can help you accelerate away from your rivals in the opening 08:00-10:00 of the race – 𝘪𝘧 you know your pacing and want to push early on. The Rower comes right where fatigue is accumulating – Station 5 to be precise – where you will have sat at lactate threshold for some time, and will be now in the make-or-break part of your race.
  

 

How to prepare:

Composure is probably the least spoken about but most effective trait to take into your HYROX race. Composure comes from having confidence in your ability to endure, and to perform each of the movements.
When it comes to the Ergs, your fail-safe way of building HYROX-specific capacity is to train and practice in 3 ways:

#𝟭 𝗚𝗼𝗶𝗻𝗴 𝗟𝗼𝗻𝗴
Long interval work – Try 8 x 1km @ lactate threshold (2:00 rest between efforts)
Long continuous work – Try 30:00 for distance

#𝟮 𝗠𝗶𝘅𝗲𝗱 𝗘𝘅𝗽𝗼𝘀𝘂𝗿𝗲
Try 500m Ski + 500m Run + 500m Row – Rolling for 30:00
Try 1km/800m Erg + Max reps of a non-Erg station in a 6:00 ON / 1:30 OFF time domain – Rolling for 30:00 (4 rounds)

#𝟯 𝗚𝗼𝗶𝗻𝗴 𝗛𝗮𝗿𝗱
Power – Try 10 x 125m @ RPE9 (1:00 rest between efforts)
Power endurance – Try 15 x 1:00 @ RPE8 (1:00 rest between efforts)

Lock these 3 in and your ability to stay efficient and controlled at your top end will set you apart from the rest of the field!

  

Need further support?

Need help with your prep? Our 10-week programme The HYROX Blueprint™️ will see you build and layer your training, to perform at your best across all stations. We’ve helped hundreds of athletes prep for multiple races all over the world, and we’re ready to help you do the same 🚀