7 Great SkiErg Workouts

Sep 02, 2019

The Concept2 SkiErg® continues to grow in popularity; it provides a challenging, full-body workout that is excellent cross-training for any fitness or sport endeavors, takes up little floor space (when wall-mounted) and can be easily moved around (with the optional floor stand). The SkiErg is a fan favorite at Concept2, and the excitement really starts to build each year when the SkiErg World Sprints is right around the corner.

Before getting started on the workouts, watch our technique video to really dial in your efficiency and technique.

  1. 1000 metres: The all-out, how hard and how long can you go workout! This sprint is a great test, both mentally and physically. If you haven’t participated in the weekend of SkiErg World Sprints, this is a good year to start. Stay tuned for an updated training program.
  2. 30 minutes: This piece may take some building up to, especially if you’re just starting out. This great cardio piece is helpful for recharging, rebuilding and working on mental and physical endurance.
  3. :30 on/:30 off: This one is deceptively tricky. This is the kind of workout you want to go into with a game plan. Are you trying to hold your 500m pace? Do you want to do 10 rounds? 20? 40? This is a great interval workout for training for both shorter and longer distances.
  4. 12 x 100m, 1 minute rest: Nothing wakes you up better than some all-out 100 metres. You may take anywhere from 15-30 seconds on these, so treat each one as a sprint. This practices building up your starts, sprinting and prepping for a 500m or 1000m time trial.
  5. 5 x 1250m with 2 minutes rest: This is one of those workouts where you will want to know your 5k time and pace. Interval workouts that are not your standard distances really keep your mind guessing and push you to your limits. Can you hold your 5k pace? Can you go a bit quicker? Use the Pace Calculator to help you plan this workout.
  6. 100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m with 30 seconds rest: Use this pyramid to rack in a total of 2500 metres. Pick a pace and try to hold it. This is one of those workouts that starts out "easy" and gets harder as you go. Don't exhaust yourself (or "fly and die") on the shorter pieces.
  7. 21,097 Metres (The Half Marathon): Some argue this is easier on the SkiErg than on the RowErg™. This endurance piece is great for testing your capacity. We would recommend building up from 5k to 10k to 60 minutes steady before attempting this. Plan on having nutrition, water and a great movie or podcast.

 

Bonus: Grab a kettlebell you can comfortably hold onto and do equal reps SkiErg Calories to kettlebell swings. A Concept2 favorite: 3, 6, 9, 12, 15, 18, 21, 24, 27, 30 SkiErg Calories alternating with kettlebell swings. Why is this workout great? You’re working opposite motions of hip opening to hip closing. Change the repetitions scheme based on your abilities; do either American (kettlebell above head) or Russian (kettlebell to shoulder height) swings depending on your comfort with the movement. You can also keep it simple with 10 rounds of 10 Calories and 10 swings; this will surely get your blood pumping.

Tags: SkiErg, Training

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