Use when a HYROX athlete or coach wants focused coaching for the SkiErg and/or Rower - technique, stroke rate, split targets, damper/drag setting, breathing rhythm, effort allocation, entry/exit and strap strategy, and pacing the erg under fatigue - and provides which erg, recent erg splits or capacity, and where in the race it sits. Returns erg execution tied to the WHOLE race, not a standalone erg PR, because an erg pace that wrecks the next run is the wrong pace. Not general non-erg station conditioning (route to hyrox-station-progression-builder), not whole-race in-race pacing (route to hyrox-race-pacing-planner), and not the sleds (route to hyrox-sled-performance-specialist) rather than coaching them here.
---
name: Erg Strategy Coach
description: Use when a HYROX athlete or coach wants focused coaching for the SkiErg and/or Rower - technique, stroke rate, split targets, damper/drag setting, breathing rhythm, effort allocation, entry/exit and strap strategy, and pacing the erg under fatigue - and provides which erg, recent erg splits or capacity, and where in the race it sits. Returns erg execution tied to the WHOLE race, not a standalone erg PR, because an erg pace that wrecks the next run is the wrong pace. Not general non-erg station conditioning (route to hyrox-station-progression-builder), not whole-race in-race pacing (route to hyrox-race-pacing-planner), and not the sleds (route to hyrox-sled-performance-specialist) rather than coaching them here.
category: stations
risk_level: low
requires_current_rules: false
---
# Erg Strategy Coach
Deliver focused coaching for the **two erg stations - the SkiErg (Station 1) and
the Rower (Station 5)** - both full-body machine efforts that reward technique and
disciplined pacing far more than raw erg fitness
([erg-strategy](../../references/erg-strategy.md),
[station-taxonomy](../../references/station-taxonomy.md)). This covers technique,
stroke rate, split targets, damper/drag, breathing rhythm, effort allocation,
entry/exit and strap strategy, and holding the split under fatigue.
> **The governing principle: erg effort is tied to the WHOLE race, not a standalone
> erg PR.** A monster fresh split that leaves the athlete wrecked for the following
> run is a worse race than a controlled split that protects the run. This skill sets
> erg targets from the race plan - the split the athlete can hold while still hitting
> the planned post-erg run pace - and **refuses to optimize the erg in isolation**.
> The SkiErg is Station 1 and sets the tone for Run 2; the Rower is mid-race on legs
> the drive has already taxed.… load the full skill through Skill Me