Race pace for the 1000m SkiErg and RowErg

How it works

1. 1

   Block 1: the onramp

   Six weeks of aerobic base, threshold, sprint and interval sessions on your erg, ending in four tests. Workout 1 is free; the one-off £29 Athlete Assessment unlocks the rest of the block.

   See the four tests

2. 2

   Block 2: your race pace

   Your 10-minute test gives your first race pace for 1000m. Five sessions in the block are built around it: race-pace repeats, faster 500s and a 1000m time trial.

3. 3

   Every block after

   The 1000m time trial in week 5 sets the next block's race pace, and the targets move with your results. A faster 1000m is celebrated as a new best.

The HYROX sessions in each block

Each starts with a warm-up and ends with an easy cool-down. The rest of the block (aerobic base, sprints, Tabata, recovery and the week-6 tests) stays the same.

Week 2

Race-pace repeats

3 × 1000m at race pace, 3 min easy between

Week 3

Faster 500s

5 × 500m a little faster than race pace, 2 min easy between

Week 4

Race-pace repeats

4 × 1000m at race pace, 2 min 30 s easy between

Week 4

Tired-legs repeats

2 rounds of 1000m, 2 min easy, 1000m, all at race pace

Week 5

1000m benchmark

A 1000m time trial that sets your next block's race pace

One erg, your choice

Train on the Concept2 RowErg or SkiErg. Your sessions, targets and records are kept on that erg, so your numbers compare like with like. On a day you use the other erg, send /swap and your result is converted.

Already have a 1000m target time? The converter shows the split and watts it needs, and the equivalent on the other erg.