Beginner's SkiErg Training Program

Oct 17, 2018

Just getting started on the SkiErg? Thinking of trying the SkiErg World Sprints?

Now is the perfect time to get started!

This training program is aimed for those who have done very little hard work (if any) on the SkiErg. The plan suggests 2-3 SkiErg sessions per week.

Technique Check: Before you get started, do a technique check. If you ski at a facility with a coach, have that person take a look at your form. If you ski at home or in another coach-less location, review our technique video and our past blogs on SkiErg Technique. If you have a device that takes video, you could even take a bit of footage and compare yourself to the online video.

About Intensity: All Concept2 ergs respond to your effort; the harder you pull, the faster the flywheel spins, and the more resistance is generated. You can watch the central display on the PM5 to monitor your output. As you work through this training plan, you’ll get a good idea of your pace—and you’ll watch it improve!

Warm Up & Cool Down: At the beginning of every workout, be sure to spend at least five minutes warming up. Gradually increase your effort, and take some harder pulls toward the end of it. Similarly, it’s a good idea to spend another five minutes at the end of your workout, skiing easily and easing down from the work.

Monitoring Your Progress: Keep track of your workouts so you can watch your progress. The easiest way is to create an account in our free Online Logbook (if you don't already have one), and then use our ErgData app for iOS and Android devices (also free) to record your workouts, and then sync them with one touch to your Online Logbook account. You can still use the Logbook if you don't have ErgData; you will just manually enter your workouts.

Workouts for Weeks 1 and 2: Learning to pull harder and getting comfortable with intensity (choose 2-3 workouts per week).

  • Alternate 1 minute moderately hard with 1 minute easy for 5 minutes; take a 2 minute break to stretch or ski very easily; then repeat 5 x 1 minute hard/1 minute easy.
  • Alternate 30 seconds moderate/30 sec. easy, for a total of 10 to 15 minutes.
  • Alternate 40 sec. moderately hard/20 sec. easy for 6 minutes, rest 2-4 minutes, repeat.
  • Intervals: 250m moderate intensity; 1 minute rest/easy skiing. Repeat for eight intervals.
  • Alternate 20” hard, 40” easy for 10 minutes; take a short break and do 5 more minutes of it.
  • Ski 1000m at a comfortable pace. Take a break, then repeat two more times. Be sure to log your results.

Workouts for Weeks 3 and 4: Extending the intensity, building endurance (choose 2-3 workouts per week).

  • (1 minute hard, 30 sec. easy) x 6, then rest for 2-4 minutes and repeat
  • 20 sec. hard/40 sec. easy for 12-15 minutes
  • Alternate 1:30 moderate/30 sec. easy for 20 minutes
  • Intervals: 500m moderate intensity; 2 minute rest/easy skiing. Repeat for four intervals.
  • Ski 1500m at a comfortable pace. Take a break, then repeat 2-3 more times. Be sure to log your results. (Then think about how short 1000m will feel!)
  • Ski 1000m at a moderate pace; rest 2 minutes; ski 750m with slightly more intensity; rest 2 minutes; ski 500m with even more intensity; rest 2 minutes; ski 250m at full intensity.

Workouts for Week 5: Solidifying your gains and getting to know your pace.
NOTE: During all these workouts, be aware of your pace. What is your pace for a short hard piece? What is your pace for a longer steadier piece? Your desired pace for the 1000m sprint lies between these pace points.

  • 2 minute hard, 30 sec. easy x 5.
  • Ski 2000m at a comfortable moderate pace. Take a break, then repeat. Be sure to log your results.
  • Ski 250m at a moderate pace; rest 2 minutes; ski 500m with slightly more intensity; rest 2 minutes; ski 750m with good intensity but not all out; rest 2 minutes; ski 500m at full intensity; rest 2 minutes; ski 250m at full intensity.

Workouts for Week 6: Final preparation.

  • Ski 1000m at a moderate pace; rest 2 minutes; ski 750m with slightly more intensity; rest 2 minutes; ski 500m with even more intensity; rest 2 minutes; ski 250m at full intensity.
  • Alternate 1:00 moderately hard/1 minute easy for 12 minutes total, trying to hit your target race pace on each minute. Resist the temptation to go too fast.
  • SkiErg World Sprints, November 8-11, 2018

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Via @body_movement_ ・・・ Underworld 🦑 5 Rounds. 10 cal ski. 10 clean and press. 10 burpees. #concept2 #skierg

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