EXPRESS ERGS + HYROX

Turn the stations into your superpower!

ERGS + HYROX PERFORMANCE WORKSHOP

Master the machines. Improve your engine. Race better.

The ergs are some of the most misunderstood and under-coached tools in training.
Yet they play a huge role in performance, confidence, enjoyment, and race-day outcomes.

When athletes understand how to use the ergs properly, everything shifts.

You move better.
You waste less energy.
You recover faster.
And stations that once felt heavy start to feel controllable.

This workshop is designed for anyone who uses the SkiErg, RowErg, or BikeErg in training.
You do not need to be a coach.

If you’re an everyday athlete, competitive racer, or coach, you’ll leave with a clear, practical understanding of how to work with the ergs instead of fighting them.

WHAT YOU’LL LEARN

You’ll develop a skill-first approach to the ergs that improves efficiency, confidence, and performance.

We’ll cover how to:

• Use damper settings intelligently to hit metres and calories sooner
• Apply simple technique cues that immediately improve efficiency and reduce injury risk
• Build engine and fitness on the ergs without unnecessary fatigue
• Pace sprint efforts vs longer engine efforts more effectively
• Recover smarter post-erg so performance holds later in the session or race
• Reframe your relationship with the ergs so they become a strength, not a liability

This education is practical, accessible, and immediately applicable to both training and HYROX-style racing.

EVENT DETAILS

Location: F45 Merrylands
Date: Friday 6th March
Time: 5:30pm – 8:30pm
Who: All welcome (athletes and coaches)

WHO THIS IS FOR

This workshop is for anyone who wants to:

• Feel more confident and capable on the ergs
• Improve efficiency without just trying harder
• Build a stronger engine while saving energy
• Train or coach with clearer cues and better understanding
• Stop letting the ergs dictate how the rest of training feels

You do not need to be a coach.
You just need to use ergs in your training and be ready for your performance to level up.