Erg Training for HYROX: Tips & Pacing Strategies

Discover the ultimate guide to erg training for HYROX athletes. Rich Ryan and Meg Jacoby dive into SkiErg, RowErg, and BikeErg strategies, recovery tips, equipment rankings, pacing insights, and how to avoid common form mistakes. Whether you're a beginner or elite, this episode is packed with practical advice to level up your erg game and race performance..

00:01 - Return of the Meg: Meg’s walkout song and return to training

03:45 - Overcoming long-term injuries and what finally worked06:10 - Introduction to erg training as a recovery and performance tool

09:30 - Home gym erg equipment rankings: bike, ski, row, and why

14:50 - Using the BikeErg for low-impact intensity and FTP progress

22:35 - Why the SkiErg matters more than the RowErg on race day

28:20 - Structuring weekly erg sessions and matching threshold to running

35:40 - Threshold testing on ergs using the 5K as a baseline51:25 - Common form mistakes on the SkiErg and RowErg (and how to fix them)

1:07:00 - Stroke rate, damper settings, and how they translate to race performance