About this Event
ERG ARMY PERFORMANCE SERIES
Saturday 17 October 2026
Start: 9:00am
Location: F45 Wodonga
Three workshops. One complete performance system.
Whether you're training for your first HYROX, chasing a PB, or simply looking to improve your performance on the ergs, the Erg Army Performance Series is designed to help you train smarter, move more efficiently and race with confidence.
Choose the experience that best matches your goals.
TIER 1 | ERG PERFORMANCE
Master the machines.
Duration: 3 Hours
This is the original Erg Army workshop.
Designed for athletes of all abilities, Erg Performance focuses on building exceptional technique, efficiency and confidence on the RowErg, SkiErg and BikeErg.
Whether you train for fitness, CrossFit, HYROX, endurance events, or just life (!) you'll leave with practical tools you can implement immediately.
You'll learn:
- RowErg technique
- SkiErg technique
- BikeErg technique
- Power production
- Damper settings
- Pacing strategies
- Common technical errors
- Drills to improve efficiency
- Live coaching and individual feedback
Perfect for: Anyone wanting to move better, train smarter and maximise performance on the ergs.
TIER 2 | ERG PERFORMANCE + ADVANCED ERGS FOR HYROX
Learn to race the ergs.
Additional Duration: +1.5 Hours (4.75 Hours Total: 9am - 1.45pm)
Once you've mastered the fundamentals, it's time to apply them to race day.
This session is designed specifically for HYROX athletes and coaches who want to maximise performance when fatigue is high and every second matters.
You'll learn:
- HYROX-specific pacing strategies
- RowErg and SkiErg race execution
- Transitions
- Managing fatigue
- Race simulations
- Doubles strategy
- Elite race analysis
You'll leave knowing exactly how to approach both erg stations with confidence, clarity and purpose.
Perfect for: HYROX athletes looking to unlock free speed on race day.
TIER 3 | THE COMPLETE HYROX ATHLETE
Master every station. Build race literacy.
Additional Duration: +1.5 Hours (6.25 Hours Total: 9am - 3.15pm)
Being a great HYROX athlete isn't just about being fitter. It's about making better decisions under fatigue.
The Complete HYROX Athlete includes everything from Erg Performance and Erg Performance for HYROX, before exploring the remaining six stations through demonstrations, coaching insights, race strategy and Q&A.
Rather than simply teaching movement standards, this session focuses on understanding where races are won and lost, and how to execute every station with confidence.
We'll cover:
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- Farmers Carry
- Sandbag Lunges
- Wall Balls
Plus, you'll develop Race Literacy.
Race literacy is the ability to understand why races unfold the way they do and make smarter decisions because of it.
You'll learn how to:
- Pace according to your strengths
- Identify where time is really won and lost
- Manage effort across the entire race
- Adapt your strategy when things don't go to plan
- Analyse elite athletes and apply those lessons to your own racing
You'll leave with a deeper understanding of HYROX, a clearer race plan, and practical strategies you can apply immediately in both training and competition.
Perfect for: Athletes who want to think, train and race like the best.
Who is this education for?
- First-time HYROX athletes
- Experienced competitors chasing a PB
- Elite athletes refining race execution
- Coaches wanting to better understand erg performance and HYROX strategy
- Anyone wanting to improve efficiency on the RowErg, SkiErg and BikeErg
About Your Coach
Jane Erbacher is one of the world's leading HYROX coaches, an Elite HYROX race commentator and the founder of Erg Army.
Having coached athletes of all abilities, from first-time competitors to World Championship qualifiers and Elite 15 athletes, Jane combines technical expertise with practical coaching to help athletes move more efficiently, race more intelligently and perform with confidence.
Expect a workshop that is interactive, practical and immediately applicable to your training.
Train smarter. Move better. Race with confidence.
Welcome to Erg Army.
Event venue & nearby stays
F45 Training Wodonga, 71 Church Street, Wodonga, Australia
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