How to Master The SkiErg
Learn how to ski more efficiently on the SkiErg. From drag factor settings to stroke mechanics and HYROX pacing strategy, we break down everything you need to move faster with less fatigue.
Learn how to ski more efficiently on the SkiErg. From drag factor settings to stroke mechanics and HYROX pacing strategy, we break down everything you need to move faster with less fatigue.
The SkiErg looks simple, but poor technique can waste energy, spike your heart rate, and cost you valuable seconds.
At The Progrm, we train athletes to move efficiently under fatigue. Whether you’re chasing a record HYROX time or just trying to improve your engine, it’s worth digging into how you can be a bit more efficient on the SkiErg.
The drag factor matters more than most athletes realize. Every SkiErg is slightly different due to wear and tear, dust buildup in the flywheel, and general use.
How to set it properly:
After that, take a few strokes until a number appears on the screen. Adjust the damper up or down until you hit your ideal drag factor.
Your ideal drag factor depends on height, weight, gender, and power output. Generally, heavier and more powerful athletes can handle a higher drag factor.
General Guidelines:
Use these as a starting point and fine-tune based on how efficiently you can maintain pace without spiking fatigue.
Your stance on the SkiErg is partly personal preference, but there are some key principles to follow:
The goal is to feel balanced and powerful throughout the stroke without crowding the machine or overreaching at the top.
The SkiErg stroke is much shorter than most people think, and efficiency matters more than range.
At the start of the stroke your elbows should be slightly bent, not locked out. From there:
The key mistake to avoid is pulling with the arms too early.
At the finish, your
Make sure you don’t turn this into a squat. The SkiErg is powered by your lats, abs, and hips, not your quads.
Pro Tip: When you first hop on the SkiErg, take a few half strokes to get the flywheel moving before transitioning into full strokes. This saves energy and helps you get up to speed early.
Stroke rate varies based on height and build.
Shorter athletes tend to ski at a slightly higher stroke rate, while taller athletes usually ski at a lower stroke rate.
That said, most athletes will fall between 35–45 strokes per minute. This is significantly higher than rowing because the SkiErg stroke is shorter and more compact.
In HYROX, the SkiErg isn’t about max effort; it's about controlled aggression.
Here’s our recommendation:
For example: If your 2 km row time is 8:00, your average split is 2:00/500 meters.
For HYROX, aim to ski between 2:10–2:15/500 meters.
This keeps your heart rate under control and sets you up for a stronger performance in the runs and the stations that follow.
The SkiErg rewards athletes who move well, not just those who go hard. By setting the correct drag factor, dialing in your body position, refining your stroke, and pacing intelligently, you’ll ski faster and with less fatigue.
Emily Beers is a fitness writer and journalist with more than 15 years of experience in the industry, including six years as a senior writer for the Morning Chalk Up, a position she still holds. Emily also spent a decade-and-a-half coaching CrossFit, and competed at the CrossFit Games twice with a team and once as an individual.
