Pace and watts
1000m SkiErg time to split and watts
A 1000m SkiErg at 4:30 needs a 2:15 split and about 142 watts, held for the whole 1000m. This chart gives the split and watts for every 1000m time from 3:20 to 6:00, in 10-second steps.
1000m SkiErg time to split and watts chart
| 1000m time | 500m split(exact) | Average watts(exact) |
|---|---|---|
| 3:20 | 1:40.0 | 350 |
| 3:30 | 1:45.0 | 302 |
| 3:40 | 1:50.0 | 263 |
| 3:50 | 1:55.0 | 230 |
| 4:00 | 2:00.0 | 203 |
| 4:10 | 2:05.0 | 179 |
| 4:20 | 2:10.0 | 159 |
| 4:30 | 2:15.0 | 142 |
| 4:40 | 2:20.0 | 128 |
| 4:50 | 2:25.0 | 115 |
| 5:00 | 2:30.0 | 104 |
| 5:10 | 2:35.0 | 94 |
| 5:20 | 2:40.0 | 85 |
| 5:30 | 2:45.0 | 78 |
| 5:40 | 2:50.0 | 71 |
| 5:50 | 2:55.0 | 65 |
| 6:00 | 3:00.0 | 60 |
- The 1000m RowErg and SkiErg are the two erg stations in a HYROX race. See the HYROX track for the race. MaxCals is an independent coaching service. Not affiliated with or endorsed by HYROX.
- The figures assume the same pace over the whole distance. They show what a time needs, not a pacing plan.
Worked example
A 1000m time of 4:30 needs a 2:15 split, which is 142.3 watts held for the whole distance.
How it is worked out
The 500m split is the 1000m time scaled to 500m: split = time × 500 ÷ 1000. Watts come from that split: watts equal 2.80 divided by (split ÷ 500) cubed. The SkiErg uses the same formula as the RowErg. The figures assume the same pace over the whole distance. They show what a time needs, not a pacing plan.
Sources
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