ChAIron Improve Ski-Erg: Boost Efficiency & Power for Race Day

Best for:

HYROX competitors, CrossFit athletes, and any serious trainee who knows the Ski Erg station can make or break the race.

What will you get from this add-on?

Technical master-class: full-body drive (hips → core → arms), correct pull depth to thighs/knees, efficient recovery line
Pacing & stroke-rate strategy: learn ideal Strokes-per-Minute (SPM) (32-36 +), the damper set-up for race-mode, and high-volume built-in intervals that mimic HYROX station demands
Rhythm & breathing drills: controlled breathing (exhale on pull, inhale on return), smooth recovery to conserve energy, not just go hard then crash.
Race-specific conditioning: high-intensity Ski-erg sets + transition-fatigue work for the station’s position in the race.
AI form feedback: live correction of posture, torso hinge, arm path, handle trajectory, and recovery mechanics.

Frequently Asked Questions

What damper setting should I use on the Ski-Erg for HYROX training?

For HYROX-style Ski-Erg work, aim for a damper setting of 5-7 to balance power and efficiency without burning out too early.

Why do many athletes burn out early on the Ski-Erg in a race like HYROX?

As the Ski-Erg is the very first station after the run, starting too hard or using only the arms instead of a full-body drive wastes energy and disrupts the rest of your race.

Does improving Ski-Erg technique help overall race performance beyond just the Ski-Erg station?

Yes. An efficient Ski-Erg technique preserves your legs and lungs, allowing you to enter subsequent stations stronger and with more energy.

How many strokes per minute (SPM) should I aim for during the Ski-Erg station?

Competitive athletes often train at 32-36 SPM, focusing on a smooth drive-and-recover pattern rather than sprinting the stroke rate.

What’s a common technique mistake on the Ski-Erg that slows athletes down?

A frequent error is initiating the pull with the arms rather than using a hip hinge and a strong core, leading to inefficient strokes and rapid fatigue.

Improve Ski-Erg

Cut seconds, preserve energy, and dominate the station.

Best for:

What will you get from this add-on?

Frequently Asked Questions

MAKE THIS ADD-ON A PART OF YOUR TRAINING TODAY.