Tips and Tricks Per Station

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Station 1: Ski Erg

Technique Tips:

• Don’t be scared to go your tip toes if you are not the tallest person
• Take a few pulls to get the cable going before doing your first stroke (1/4, 1/2 length…)
• Keep your arm bent (especially at the top of the exercise) as it will be strong
• You need to spend significiant time to get efficient and good at the movement

Race Day Tips:

• Don’t go too hard as this is the first station. You will likely ignore this though!

Resources:

• Ski Erg for Hyrox

Station 2: Sled Push

Technique Experimentation:

There are three main techniques:

• Straight Arms
• Armpit
• Bent Arm

Experiment with different leg strides and breaks to find the optimal:

• Too long breaks and you will ruin your time
• Too short and you could redline your heart rate

Race Day Tips:

• Have a set number of steps before taking a break to stop you from red lining your heart rate
• Have a specific number of seconds for your break/s it will stop you from wasting unnecessary time

Strategy / Mental

You must have a strategy beforehand in order to succeed. You can’t turn up on race day, make one up and expect it to be successful.

You need to give this some serious though and experimentation.

• Pacing

  • Do you run the first 1k slow so you don’t go out too hot?

• Station Strategy

  • What station will you push on, which ones will you dial back on

• Breaks

  • How many breaks and when per station.
  • Do you know when to breathe and rest per exercise

• Mental

  • When in the pain zone do you know how you can mentally get through it

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