# HYROX station tips: SkiErg, row, farmers carry and sandbag lunges

Four HYROX stations reward technique and pacing as much as raw strength: the SkiErg, the row, the farmers carry and the sandbag lunges. The short version: pick a damper you've trained on (it starts at 6, and you can change it), ski and row at a pace you could hold for twice as long, plan your farmers carry breaks before your grip fails, and make every lunge a clear knee touch with a tall finish. This guide covers the standards and penalties for each, then the technique, pacing and training that make them faster.

For the other stations, see our dedicated guides to the [sled push and pull](/guides/hyrox-sled-push-pull-tips), [burpee broad jumps](/guides/hyrox-burpee-broad-jumps) and [wall balls](/guides/hyrox-wall-balls-tips).

## The four stations at a glance

Under the 26/27 rulebook, every station must be completed in full. Leaving one unfinished is a disqualification, not a time penalty.

| Station | Order | Work | Load |
|---|---|---|---|
| SkiErg | 1 | 1,000 m | None; damper preset to 6 |
| Rowing | 5 | 1,000 m | None; damper 6, footplate position 4 |
| Farmers carry | 6 | 200 m | 2 x 16 kg (Women), 2 x 24 kg (Men, Women Pro), 2 x 32 kg (Men Pro) |
| Sandbag lunges | 7 | 100 m | 10 kg (Women), 20 kg (Men, Women Pro), 30 kg (Men Pro) |

Doubles use the same loads as the matching singles division, and Doubles Mixed uses the men's loads. In Relay, each athlete uses the load for their own sex.

## What damper setting should I use on the SkiErg and rower?

Use the damper setting you train on, which for most people is somewhere around 3 to 6, not the highest number. On race day both machines are preset to damper 6 for every division, and the rulebook lets you change it as often as you like. If you've trained at 4, move it to 4 before you start.

### Why higher isn't faster

The damper controls how much air reaches the flywheel. A higher number feels heavier, like a bigger gear on a bike, but only pays off if you have the power to match it. For most racers it burns out the legs and back early, which you'll pay for on the sleds (after the ski) and the carry and lunges (after the row).

Concept2 suggests a range of about 3 to 5 for most athletes on both machines. Stronger, heavier racers often like it a little higher; lighter racers and those who row at a fast stroke rate often go lower. Treat these as starting points and test them in training.

### Damper vs drag factor

The damper number isn't calibrated identically across machines. Dust, wear and room conditions change how much air the flywheel catches, so damper 6 on one machine can feel lighter or heavier than damper 6 on another. The figure that really describes the feel is the **drag factor**, which you can show on the Concept2 monitor through its options menu.

- **In training:** note the drag factor you like, not just the damper number.
- **On race day:** if the machine feels lighter or heavier than expected, adjust the damper or your stroke rate slightly. Set it before you start rather than mid-piece.

### Rower footplate

The rower footplates are preset to position 4, and you can adjust them before you begin. Set the strap so it sits across the widest part of your foot, around the ball. If the strap is over your toes or ankle, your feet will shift on every drive.

## How do I use the SkiErg and rower efficiently?

Use your legs and body weight, not your arms, and pace each 1,000 m at an effort you could hold for longer. Both are rowing-style machines where the arms finish the stroke rather than power it.

### SkiErg technique (station 1)

1. **Start tall** with your arms up and handles at about head height, a slight bend in your elbows.
2. **Hinge and crunch** down: your hips go back, your knees bend slightly, and your core pulls your chest towards your thighs. Your body weight drives the handles.
3. **Arms follow** through, finishing with your hands passing your hips.
4. **Return smoothly**: stand back up, arms rising, and let the flywheel recover before the next pull.

Common mistakes: pulling only with your arms, and squatting deep on every stroke, which tires your legs before the sleds. Concept2 suggests a stroke rate of roughly 40 to 60 strokes per minute; other coaches suggest a little lower. Find the rate that gives you your target pace with the least effort.

### Rowing technique (station 5)

- **Drive sequence:** legs, then body swing, then arms. Push hard with your legs first, then lean back slightly, then pull the handle to your lower ribs.
- **Recovery sequence:** arms, then body, then legs. Let your hands pass your knees before your knees bend.
- **Rhythm:** take about twice as long on the recovery as on the drive. Rushing up the slide wastes energy.
- **Stroke rate:** around 24 to 32 strokes per minute suits most racers, per Concept2. Spinning at a high rate with little power per stroke is a common race-day mistake.

### Pacing both machines

Start controlled: adrenaline after the first 1 km makes it easy to go out too hard on the ski. Concept2 suggests aiming at roughly your 5,000 m pace on each machine, comfortably hard rather than all-out. The row comes after the burpee broad jumps, so take the first 10 to 15 strokes a touch easier to settle your breathing, then lock onto your split.

### Standards and penalties

- **SkiErg:** both feet must stay on the SkiErg platform. You can lift your feet or use a jumping motion, and your heels can hang off the edge, but if either foot touches the floor it's an infringement. The first is a warning, then 15 seconds per infringement.
- **Rower:** you must stay seated until the full 1,000 m is done. You may stop, put the handle back in the holder and rest with your feet in or out of the straps. Standing up or leaving the seat early follows the same warning, then 15-second, protocol.
- **Finishing:** on the SkiErg, stay on the platform and raise an arm; leave only once the judge confirms. On the rower, wait for the judge's confirmation too. Leaving either machine before 1,000 m is a disqualification.

## Farmers carry: how do I stop my grip failing?

Keep your grip relaxed but secure, walk fast instead of running, and take one planned break before your grip gives out rather than a forced one after. At 200 m with 16, 24 or 32 kg in each hand, the carry comes straight after the row, when your forearms are already tired.

### Grip and posture

- **Hold the handle in the middle** with your fingers wrapped fully around it, and keep your wrists straight.
- **Firm, not maximal.** Squeezing as hard as you can from the first step fatigues your forearms early. Grip just hard enough that the bell doesn't slip.
- **Stand tall:** shoulders back and down, arms straight by your sides, core braced. Letting your shoulders round forward makes the bells feel heavier.

### Walk or jog?

A quick walk or light jog with short steps works best for most racers. Running makes heavy bells swing, which loads your grip even more, and a run that forces two extra breaks is rarely faster. Slow down slightly into turns and take a wide arc instead of pivoting sharply.

### Planned breaks

- **Plan them in advance.** Many racers take one break around halfway. Deciding before you start keeps the break short.
- **Put the bells down under control,** shake out your hands for a few seconds, and pick them up. The rules let you set the bells down to rest as long as they don't move forward when you do it.
- **Don't wait for total failure.** By the time your hands open on their own, your recovery takes far longer.

### Chalk

Chalk is allowed at the farmers carry and the sled pull only, and only the event's own chalk at the station. Bringing your own chalk, or carrying the event chalk elsewhere, is a 2-minute penalty. Using chalk at any other station is also a 2-minute penalty.

### Standards and penalties

- **Pick up and return** the kettlebells from the marked box by the start/finish line, and return them upright to the correct box. Getting this wrong is a 30-second penalty, unless you go back and fix it before leaving the Roxzone.
- **Carry both bells whenever you move,** arms extended by your sides.
- **Use the right weight.** Kettlebells are color-coded: white 16 kg, grey 24 kg, black 32 kg. Using the wrong weight means repeating the whole station with the correct one, or disqualification.
- **Count your laps.** 200 m may be several laps depending on the venue, and a missing lap is a disqualification. Check the athlete map beforehand.

### Training your grip

- **Carries:** short, heavier-than-race carries plus full 200 m carries at race weight, some done straight after a 1,000 m row.
- **Hangs and pulls:** dead hangs (towel hangs to progress), deadlifts and rows.

Gloves are on the permitted list (grips aren't), but test them in training first, since some racers find gloves make the handle feel thicker.

## Sandbag lunges: technique, and does the knee have to touch?

Yes, your trailing knee must clearly touch the ground on every lunge, and you must stand tall with hips and knees fully extended at the top of each rep. Missing either is a formal warning, then a 15-second penalty for each infringement. Lunges must alternate legs, and you can't take steps or shuffles between them.

### The full standard

- **Start** standing tall with both feet behind the start line, then lunge across it.
- **Each rep:** trailing knee clearly touches the ground, then you finish standing tall.
- **Alternate legs.** You can lunge continuously or pause between reps with both feet parallel, but no extra steps.
- **Sandbag on both shoulders at all times.** Resting it on the ground, a barrier, your feet or anything else is a 15-second penalty each time.
- **Lines and turns:** your front foot must fully cross the white line at the end of each lane. You don't have to lunge around the turning points, but you restart each section with both feet behind the line.
- **Finish** when your leading foot fully crosses the finish line, then return the sandbag to the marked area. Forgetting this is a 30-second penalty unless you fix it before leaving the Roxzone.
- **Weight:** sandbags are white 10 kg, grey 20 kg or black 30 kg. The wrong weight means repeating the station or disqualification.

### Technique that saves time

- **Carry the bag high** across your upper back and shoulders, hugged tight so it doesn't slide. A bag that shifts on every step wastes energy.
- **Take a medium stride.** Too long and you'll struggle to drive up; too short and your knee may not reach the floor cleanly. Most racers do well with a stride slightly shorter than their natural lunge.
- **Touch the knee softly.** Lower under control rather than dropping onto your knee. Knee sleeves are allowed; knee pads aren't on the permitted list, so leave them at home.
- **Drive through the front heel** and stand fully tall. "Half-standing" to save effort is the classic way to collect penalties.

### Pacing 100 m

Settle into a steady rhythm in the first 20 m instead of starting fast. A common pattern is going out too quickly and stalling around halfway. If you need a rest, stand still with the bag on your shoulders for a few breaths, since putting it on the ground is a penalty. Remember that wall balls come next: the lunges are where your legs are spent, so aim for a pace that leaves something for 100 squats.

### Training lunges

- **Loaded walking lunges** at race weight, building to the full 100 m unbroken.
- **Race-finish rehearsal:** 1 km run, 100 m lunges, then wall balls.
- **Strength:** split squats, step-ups and upper-back work so the bag stays high late in the race.

If lunges bother your knees, build volume gradually and get a qualified coach to look at your form.

## FAQ

### What damper setting should I use on the HYROX SkiErg and rower?

Both are preset to damper 6, and you can change it before you start. Use the setting you trained on; Concept2 suggests around 3 to 5 for most athletes. Higher feels heavier but isn't automatically faster, and damper numbers vary between machines, so check the drag factor in training.

### How do I use the SkiErg and rower efficiently?

Drive with your legs and body weight, and let your arms finish the stroke. On the rower, push with legs, swing your body, then pull, and take twice as long on the recovery. Pace each 1,000 m at about your 5,000 m effort rather than all-out.

### What are the penalties on the SkiErg and rower?

On the SkiErg, a foot touching the floor is a warning first, then 15 seconds per infringement. On the rower, leaving the seat before 1,000 m follows the same protocol. Leaving either machine before finishing 1,000 m is a disqualification.

### How do I stop my grip failing on the HYROX farmers carry?

Hold the handles firmly but not at maximum, keep your shoulders back and your arms straight, and walk fast with short steps instead of running. Take a planned break, often around halfway, before your grip fails. Build grip with heavy carries, dead hangs and carries done after running or rowing.

### Can I put the kettlebells down during the farmers carry?

Yes. You can set them down to rest as long as they don't move forward when you place them. Return them upright to the correct box at the end, or you get a 30-second penalty.

### Does your knee have to touch the ground on HYROX sandbag lunges?

Yes. Your trailing knee must clearly touch the ground on every rep, and you must stand fully tall at the top. A missed touch or an incomplete stand is a warning first, then 15 seconds per infringement.

### What is the correct technique for HYROX sandbag lunges?

Carry the bag high on both shoulders, take a medium stride, lower your back knee under control until it touches, then drive up through your front heel to stand tall. Alternate legs with no extra steps. If you rest, keep the bag on your shoulders, because putting it down is a 15-second penalty.

## Next steps

Finish your station prep with the [sled push and pull guide](/guides/hyrox-sled-push-pull-tips), [burpee broad jumps](/guides/hyrox-burpee-broad-jumps) and [wall balls](/guides/hyrox-wall-balls-tips), then plan your race with the [pacing and Roxzone guide](/guides/hyrox-pacing-and-roxzone). Find your next event in the [race calendar](/races).

Source: https://roxskin.io/guides/hyrox-station-tips