The HYROX SkiErg.

What it is.

You stand at the SkiErg and pull the handles down from overhead, hinging at the hips, for 1000 m on its monitor. There is no load to set: the erg’s resistance is the work. It comes right after the first 1 km run, so it is the station that sets the tone of the race.

How to train it.

• In the circuits. 500 m of ski in the rounds of six circuits, from the base’s Ski, Sled, Wall Circuit to the peak’s Peak Pull Circuit.
• On running legs. Brick · Ski: 5 × (1 km at your race leg pace, then 500 m of ski).
• In race order. The front half sim and the full sim open on it at 1000 m, after a 1 km run, as the race does.

When your gym has none.

Turn it off on the app’s gym screen and every session that has it swaps it by rule. The swap is shown on each session it touches, and the plan says when a swap means you have not touched the real load before race day.

How Why Not trains it.

The app’s Hybrid Race plan is a running plan with the stations built in. Every session prints the meters, and the erg sessions climb toward the race’s full distance in the simulations.

Every brick and simulation you log records your skierg time on the station board, and the board keeps your best. A station more than a tenth and more than 45 seconds behind its target is your slowest station, and your next two gym sessions end with extra work on it. The target itself comes from your goal finish: at a Sub 1:30 goal it is 4:27, an estimate from published results until your own time replaces it.