Ski Erg / Row Erg — Improving my power output and endurance
Power & Endurance on the Row and SkiErg: How to Train for Hyrox Performance
If you’re competing in Hyrox or just training like you are, there’s no avoiding the RowErg and SkiErg. They show up early and later on in the race, test your power output and pacing, and punish anyone who doesn’t respect them.
But here’s the thing: most people approach these machines like general cardio. They just "get through it." If you want to race well, you need a plan. And that means training both your power output and endurance—so you not only move fast but hold that pace under fatigue.
Understanding the Machines
The RowErg and SkiErg might look similar on the surface—both Concept2 machines, both display watts, meters, pace—but they challenge your body in different ways:
SkiErg: More vertical in nature. Heavy focus on lats, triceps, and core. Think of it like a downward pull that mimics double-pole skiing.
RowErg: A horizontal pull. It engages your posterior chain—glutes, hamstrings, lower and upper back—and demands solid rhythm.
Similarities:
Both require pacing and rhythm.
Both are sensitive to technique—sloppy form = wasted energy.
Both can be set to different damper settings or drag factors, which change resistance. (Pro tip: drag factor > damper setting.)
If you want to improve your splits or reduce time lost on these stations, you’ve got to train intentionally.
Key Concepts: Power vs. Endurance
1. Power Output
Power = the amount of work you can produce in a given stroke. On the monitor, you’ll see it as watts.
To increase it:
Short sprints (e.g., 10 x 100m with full rest) where the goal is max wattage.
Heavy lifts in the gym like deadlifts, rows, pull-ups.
Low-stroke rate efforts: aim to produce more with fewer strokes.
Improving power helps you move more meters per stroke—this is huge in a race where every second counts.
2. Endurance
This is your ability to hold pace over time, especially when fatigued.
To improve it:
Threshold intervals (e.g., 5 x 500m @ 90% race pace with 90s rest)
Zone 2 aerobic base building with long steady-state work (like a 30-minute row at conversational pace)
Negative splits: Start easy, finish strong—teaches pacing and mental control
You need endurance so you don’t blow up before you get to the sleds or wall balls!
Common Mistakes (and Fixes)
1. Going out too hot
Your first 100m might feel great—but if you can’t hold that pace, your average time suffers. Fix: Train with a pacing strategy. Practice settling into race pace by 200–300m.
2. Poor technique
On the SkiErg especially, bad form kills efficiency. Fix: Film yourself. Work on posture, core engagement, and full extension.
3. Forgetting to breathe
Holding your breath or breathing irregularly leads to early fatigue. Fix: Match your breathing rhythm to your movement. Exhale on the pull.
My Current Approach
In my last Hyrox race, my pacing on the SkiErg and RowErg wasn’t terrible—but I lost time because I didn’t train the stations under fatigue. So I wasn’t as efficient as I could have been, that lost energy adds up and impacts your overall time!
Now I’m focusing on:
SkiErg after running or sled work to test my threshold / race pace
Short RowErg sprints to push wattage, paired with recovery intervals
Technique drills at least once a week for both machines
This blend of power + endurance + compromised practice is making a huge difference in how I feel during those stations, and how I go into my runs straight after!
Workouts to Try
Threshold Builder
5 rounds:
500m SkiErg @ race pace
90s rest
500m RowErg @ race pace
90s rest
Power Focus
10 x 100m RowErg
Full effort, full recovery
Track wattage for each sprint and aim for consistency
Compromised Endurance
3 rounds:
800m run
500m SkiErg
500m RowErg
Rest 2 min
Final Thoughts
You can’t fake power, and you can’t fake endurance. Both matter on the machines, and training them with purpose will separate you from the average Hyrox athlete! Don’t overlook mastering the Erg’s. They can make or break your race!