HYROX is the fitness race everyone is training for right now. Two of its eight stations are machines: the ski erg and the rower, 1,000 meters each. You do not need a race bib to train like it. You need 20 minutes, a corner of your home, and two machines that do exactly what the race asks for.
This workout builds your engine the HYROX way: alternating hard pulls on the ski machine with steady meters on the rower, broken up by bodyweight work. It is simple. It is measurable. And it works in a garage, a basement, or a spare room.
Key Takeaways
- 20 minutes total: 5 rounds of 4 minutes, no guesswork.
- Trains the two HYROX machine stations — ski and row — at home.
- Air resistance on both machines: pull harder, get more resistance. No settings to fiddle with.
- Bodyweight rounds keep your heart rate up while your grip recovers.
The Workout: 20-Minute Engine Builder
Set a timer. Each round is 4 minutes. Do all 5 rounds back to back.
- Minute 0–1 — Ski machine, hard. Aim for 150–200 meters. Fast, powerful pulls.
- Minute 1–2 — Air rower, steady. Aim for 200–250 meters. Controlled breathing, long strokes.
- Minute 2–3 — Bodyweight. Rotate each round: push-ups → air squats → mountain climbers → lunges → plank hold.
- Minute 3–4 — Rest. Walk, shake your arms out, drink water.
New to this? Do 3 rounds (12 minutes) the first week. Add a round each week until you hit 5.
How to Pull: Ski Machine Technique
Stand tall facing the machine, feet shoulder-width apart. Reach up and grab both handles. The movement starts from your core and lats, not your arms.
Step 1 — Reach. Arms long overhead, slight bend in the knees. Think "tall and stretched."
Step 2 — Pull down. Drive the handles down past your hips in one strong motion. Hinge slightly at the hips as your hands pass your thighs. Your lats do the work; your arms just hold on.
Step 3 — Recover. Let the handles float back up. Stand tall again. Do not rush the way up — the power is all on the way down.
Common mistake: pulling only with the arms. If your forearms burn out first, you are arm-pulling. Reset, hinge, and let your back muscles take over.
How to Row: Air Rower Technique
Sit on the seat, strap your feet in, grab the handle with straight arms.
Step 1 — The catch. Slide forward, knees bent, arms straight, chest leaning slightly forward. This is your loaded position.
Step 2 — The drive. Push hard with your legs first. When your legs are nearly straight, swing your back open and pull the handle to your lower ribs. Legs → back → arms, in that order.
Step 3 — The recovery. Extend your arms, hinge forward, then slide back up. Take twice as long coming forward as you took driving back.
Common mistake: yanking the handle with your arms at the start. Your legs are the engine. Roughly 60% of the power comes from the leg drive.
© IRONBAY Fitness. Images not for commercial use.
Specs That Matter
- Ski Machine: air resistance, 240 lb user capacity, 24" × 48" footprint, 85" tall. Built for home gyms — commercial use not recommended.
- Air Rower: air resistance with chain drive, 441 lb user capacity, LED display (time, distance, calories, watts). 106.7" long, transport wheels included.
- Space check: the rower needs about 9 feet of length when in use. The ski machine stands upright against a wall and takes about 2 × 4 feet of floor.
The Machines
Ski Machine — $600.00. Full-body cardio built on repeated downward pulls. Air resistance responds to how hard you pull, so intervals and steady-state both work with zero adjustments. Shop the Ski Machine
Air Rower — $700.00. Coordinated upper- and lower-body conditioning with a chain drive and LED performance display. Watch your meters climb in real time. Shop the Air Rower
Shop online now. IRONBAY Fitness opens Nov 1, 2026.
FAQ
Is this workout good for beginners?
Yes, if you scale it. Start with 3 rounds and an easy pace on both machines. The air resistance is self-regulating — easy pulls give easy resistance — so the machines meet you where you are.
Do I need both machines?
No. Double up on whichever one you have: two ski minutes or two row minutes per round still build a serious engine. Both together just train you exactly like the race does.
Ski machine vs rower — which is harder?
Different hard. The ski hits your lats, core, and triceps with an upright stance. The rower hits your legs, back, and lungs seated. That is the point of alternating them: no single muscle group gets to quit early.
How often should I do this?
Two to three times a week works for most people. It is conditioning, not max strength — leave at least one rest day between sessions at first.
Will this help if I ever race HYROX?
The ski erg and rower stations in a HYROX race are 1,000 meters each. This workout trains the exact movement patterns and the engine to sustain them. Your 20 minutes at home transfers directly.
Updated: October 8, 2026.
