Mastering the Ergs: Your Ultimate Guide to SkiErg, RowErg, and BikeErg for HYROX

If you’ve ever stared down a SkiErg, RowErg, or BikeErg and thought, “How bad can it be?”—then learned the hard way 40 seconds later—you’re not alone. Ergs are sneaky. They look simple. But if you’re not using them right, you’re either wasting time or wrecking your race.

On this week’s RMR Training Podcast, I sat down with the returning Meg “Return of the Meg” Jacoby to talk all things erg. We ranked the machines, broke down pacing strategies, and got into the nitty-gritty of technique. Whether you’re training for your first HYROX or trying to shave seconds off your PR, this deep dive has something for you.

Why Ergs Matter in HYROX

HYROX isn’t just about running or lifting—it's about managing energy across multiple domains. Ergs (specifically the SkiErg, RowErg, and BikeErg) are the connective tissue between all your hard efforts. Done right, they’ll make you more efficient. Done wrong, they’ll tank your race before you even hit the sleds.

Let’s talk about why each one matters:

• SkiErg hits you early in the race (station 2), so bad pacing here ruins everything that comes after.
• RowErg comes later (station 5), and while it might not feel as crucial, poor form or mismanaged effort can still cost you.
• BikeErg isn’t in HYROX (yet), but it's a killer tool for low-impact intensity and recovery.

The Great Erg Ranking Debate

We both started with the rower when building our home gyms. Why? Because at first glance, it seems like the most “complete” piece of equipment. Total-body movement, folds up, easier to just hop on and go. But as Meg pointed out, the bike has quietly become her MVP.

Here’s how Meg ranks the ergs now:

1. BikeErg – Low-impact, highly effective for building aerobic capacity. Great for daily use.
2. SkiErg – Tough to master, but critical for race success. If you mess this up, your sled push is toast.
3. RowErg – Still useful, but slightly more forgiving in race day impact.

It’s worth noting: if you’re a newer athlete or recovering from injury, the bike is your best friend. It’s easier to recover from, has a shorter learning curve, and helps build base without smashing your legs.

Threshold Training: Your Secret Weapon

One of the biggest mistakes athletes make with ergs? Not training them like they do their running.

Threshold matters. And not just on the track.

Meg’s weekly schedule includes:

• 2x threshold erg workouts, usually a mix of SkiErg and RowErg intervals at 5K pace
• 1x long zone 2 aerobic session, often swapped for a long bike ride
• Consistent volume tracking – ~18–20K meters per week split between ski and row

Her tip: test your 5K on each erg. It’s the best way to establish threshold pace. Use that number to guide every other workout. If your 5K pace is 2:00/500m, your threshold intervals should live right there. For VO2 max work? Drop it down to 1:55–1:57. Simple.

Want to really dial it in? Use lactate testing or RPE cues to ensure you’re sitting in that aerobic power zone.

The Most Common Form Mistakes (and How to Fix Them)

Bad form on the ergs = wasted energy = slower race = sadness.

Here’s what we see over and over again—and how to clean it up:

RowErg Mistakes:

• Early arm pull – Your legs should be fully extended before the arms get involved. Think: legs → core → arms, then reverse it on the return.
• No hip hinge – If your shoulders are moving before your hips, you're losing power. Fix the timing.
• Over-leaning at the finish – Lean back just enough, not like you're lounging on a beach chair.

SkiErg Mistakes:

• Too much range – If you’re pulling from way above your head to way below your knees, you’re wasting energy.
• Overusing arms – Stop tricep-extending your way into elbow pain. Keep the lats connected and focus on a strong, hip-driven pull.
• Crunched position – If you can’t breathe at the bottom, your form is wrong. Recover tall, stay open.

Bonus Erg Tip: Damper Settings

Contrary to what you see at your local gym, higher damper ≠ better workout. Meg rows and skis at a 5. I stick closer to 6–7. If you're not experienced, start low and work up—not the other way around.

Pacing Strategy: Know Your Numbers, Win More Races

Racing is emotional. It’s easy to blow up early. But the ergs demand respectful aggression—especially the SkiErg.

• SkiErg: Go too hard, and your whole race derails. This is where most people lose HYROX without knowing it.
• RowErg: Less likely to blow you up, but still requires smart pacing.
• BikeErg: A great way to build mental and aerobic capacity without destroying your legs.

Having benchmark tests (2K, 5K) lets you pace your workouts and your races better. You’re not guessing. You’re not going off vibes. You’re using data.

And when you know your numbers, the game slows down. You stop making mistakes. You start executing.

The Mental Side: Training Your Brain to Stay in It

Let’s not ignore the obvious: ergs are boring.

You’re staring at a screen. You’re not moving. It’s just you and the numbers. And that’s exactly why they’re so valuable.

Doing long pieces on the ergs—like a 5K row or 90-minute bike—trains your brain to stay focused when your body says no. That mental grit carries over to the back half of every HYROX.

As Meg put it: “Sometimes HYROX feels like being miserable the whole time. But you can keep going.”

Final Thoughts: Do the Work, But Do It Right

Look, ergs are brutal, but they’re also predictable. And that’s their power. The better you know your stroke rate, pacing, and technique, the easier it is to stay in control when everything hurts.

You don’t need to be perfect. But you do need to be deliberate. Whether you’re new to HYROX or a podium regular, the ergs are where races are won or lost.

🎧 Want to Go Deeper?
Listen to the full episode of the RMR Training Podcast for the full breakdown, training tips, and some laughs along the way.

📺 Subscribe on YouTube:

• RMR Training
• Coach Rich Ryan
• Meg Jacoby
• Ryan Kent

You’ve got the knowledge—now go crush it on the ergs.