SkiErg World Sprints–Start Your Training Now!

Sep 18, 2019

This year’s edition of the SkiErg World Sprints takes place November 7-10, 2019. This is a virtual 1000 metre race—you can participate from your home, school or club—or you can join a physical event near you. If you are a club or box wishing to host a Sprints event, contact joshc@concept2.com for information on submitting results.

The coveted cowbell prize.

The 1000 metre distance offers a good challenge that is a reasonable training goal for almost everyone! It will most likely take you somewhere between three and six minutes to complete. A little training will go a long way towards improving your performance and making the race more enjoyable. Training will also help you to dial in your optimal pace—fast enough to get you a personal best—but not so fast that you start too hard and “fly and die.”

Now is a great time to start training! Below we offer two training plans—a 6-week plan and a 4-week plan. These plans can work for any current level of fitness. The plans offer two workouts per week, but you are encouraged to exercise at least 2–3 other days each week. Those additional workouts may be done on the SkiErg but can also include whatever else you usually do for exercise.

Need help with technique? Check out our technique video. Both training plans are shown below and here are links that can easily be printed for your gym bag:

SkiErg Sprints Training Plans

Warm Up (for both plans) Warm up for at least 5 minutes before every workout. Warmup suggestions:

  • 6 minute warmup: Ski easy for 3 minutes, then take 10 hard pulls at the beginning of each of the last three minutes.
  • 5 minute warmup: Ski easy at a stroke rate of 35 strokes per minute (spm) for 2 minutes, then 38 spm for 90 seconds, 41 spm for 1 minute, 45 spm for 30 seconds.
  • 10 minute warmup: Ski easy for 2 minutes, 3 minutes moderate intensity, 3 minutes easy with 30 second bursts to race pace every minute, 2 minutes easy.

Be sure to cool down for 5 minutes at the end of each workout.

Benchmark Pace

Both plans use a benchmark pace, which will be determined by the time trial in your first workout. This benchmark is used to create the workouts each week. If you’re having trouble holding the suggested pace over multiple workouts, just let your pace adjust accordingly. Try adding +0:02–0:05/500m to start out, and then see if you can bring the pace back down. Training can be affected by things such as other activities, rest, recovery and nutrition, so listen to your body as you follow this plan.

Benchmark Pace ___:___/500m

(Determined in Workout 1)

6-Week SkiErg World Sprints Training Plan

(Starts September 30)

Week 1 Workout 1 750m time trial. Your average pace from this workout will be the benchmark pace for which you’ll base the rest of the workouts on. 

Week 1 Workout 2 500m, 3 minutes rest, 500m (all at benchmark pace). 

Week 2 Workout 1 5 X 250m at benchmark pace with 60 seconds rest. The goal is for equal or negative splits. (Negative splits go faster each interval.)

Week 2 Workout 2 600m, 3 minutes rest, 500m (all at benchmark pace).

Week 3 Workout 1 5 X 250m at benchmark pace with 45 seconds rest. The goal is for equal or negative splits.

Week 3 Workout 2 700m, 3 minutes rest, 500m (all at benchmark pace).

Week 4 Workout 1 10 x 100m, 1:30 rest

Week 4 Workout 2 800m, 3 minutes rest, 500m (all at benchmark pace).

Week 5 Workout 1 5 X 250m at benchmark pace with 30 seconds rest. The goal is for equal or negative splits.

Week 5 Workout 2 900m, 3 minutes rest, 500m (all at benchmark pace).

Week 6 Workout 1 5 X 250m at benchmark pace with 15 seconds rest. The goal is for equal or negative splits.

Week 6 Workout 2 Test for a new 1000m time or compete in the SkiErg World Sprints. Good luck!

4-Week SkiErg World Sprints Training Plan

(Starts October 14)

Week 1 Workout 1 750m time trial. Your average pace from this workout will be the benchmark pace from which you’ll base the rest of the workouts.

Week 1 Workout 2 500m, 3 minutes rest, 500m (all at benchmark pace).

Week 2 Workout 1 5 X 250m at benchmark pace with 60 seconds rest. The goal is for equal or negative splits. (Negative splits go faster each interval.)

Week 2 Workout 2 650m, 3 minutes rest, 500m (all at benchmark pace).

Week 3 Workout 1 5 X 250m at benchmark pace with 40 seconds rest. The goal is for equal or negative splits.

Week 3 Workout 2 800m, 3 minutes rest, 500m (all at benchmark pace).

Week 4 Workout 1 5 X 250m at benchmark pace with 20 seconds rest. The goal is for equal or negative splits.

Week 4 Workout 2 Test for a new 1000m time or compete in the SkiErg World Sprints. Good luck!

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