Zone Hybrid published a technical guide on the SkiErg, the first station of a Hyrox race and often the one beginners mishandle the most. The site's central point: there's no universal damper setting, the right resistance level depends on each athlete's ability to hold a steady cadence and clean technique across the full distance, not on the number displayed on the machine.
The most common mistake is pulling with the arms alone, which quickly burns out shoulders and triceps, muscles needed again for wall balls and the farmer's carry later in the race. Proper mechanics engage the core, hips, and lats in a motion close to rowing. The guide recommends a three-phase pace: the first 250 meters to settle into rhythm, a steady hold through 750 meters, then a gradual push if there's energy left.
One number shows the gap between levels: the men's world record, set by Hidde Weersma on March 20, 2026 at the HYROX EMEA Championships in London with a time of 52:42 for the full course, rests partly on transitions with zero wasted time, SkiErg included. For an amateur competitor, the realistic goal isn't matching that pace, it's reaching the next sled push with arms still capable of pushing, which often matters more than the raw split on the first 1000 meters.
Source: Zone Hybrid