SkiErg Test
Find your SkiErg power zones with a simple 5-minute test
Get Your Free SkiErg Zones Calculator
Enter your email to access the calculator + receive HYROX training tips from Jack at BOX Nutrition
Why the 5-Minute SkiErg Test?
The SkiErg is one of the most decisive HYROX stations. Whether you're an endurance athlete or coming from a strength background, your ability to maintain a strong, efficient HYROX SkiErg pace has a big impact on overall race time.
A 5-minute SkiErg test is long enough to reflect your aerobic capacity while short enough to capture maximal sustainable output. Understanding your VO₂max power and threshold zones is essential if you want to pace the SkiErg correctly and avoid blowing up before the run.
Test Protocol
1. Warm-up (10-15 minutes)
- Begin with easy SkiErg strokes, gradually building intensity
- Include 4-6 × 20 second higher-rate efforts
- Take 40-50 seconds of easy skiing between each effort
- This prepares your upper body for the maximal test
2. 5-Minute Time Trial
- Ski as hard as you can sustain for the entire 5 minutes
- Focus on rhythm and efficiency — maintain good form throughout
- Don't over-sprint in the opening minute — pace it strategically
- Record your average pace per 500m (the SkiErg will display this)
💡 Pro Tip: Set up the test as a 5-minute time trial in the Concept2 PM5 monitor. The machine will automatically display your average 500m split when you finish.
3. Cool-down (5-10 minutes)
- Easy SkiErg strokes or light aerobic movement
- Bring your body back down gradually