8 Great SkiErg Workouts | Concept2

8 Great SkiErg Workouts

Thumbnail image of author
Aug 25, 2021

Here’s a collection of favorite SkiErg® workouts from the Concept2 Team. They range in length from 20 to 45 minutes.

Suggested warm-up for all workouts: 5-10 minutes of skiing, starting easy and gradually adding some 15-30 second bursts of harder effort.

Suggested cool-down for all workouts: At least 5 minutes of easy skiing.

  1. Short-rest intervals: 40 seconds hard/20 seconds easy. (OR 200m hard/20 sec easy; OR 10 Calories/20 seconds easy)
    • Start with a set of 10 of these intervals.
    • Take a 3 minute break.
    • Do a second set of 10 intervals.
    • Still feeling good? Do another set! But two sets is usually plenty.
  2. SkiErg Pyramid: 1-2-3-4-3-2-1 minutes with equal rest
    • Ski 1 minute hard, rest 1 minute; ski 2 minutes hard, rest 2 minutes, and so on.
  3. 3-minute pieces, increasing intensity
    • Ski 3 minutes at a comfortable intensity, noting your average pace.
    • Rest with 2 minutes of easy skiing.
    • Ski 3 minutes again, aiming for an average pace that’s a couple seconds per 500 faster than your first 3 minute piece.
    • Rest again for 2 minutes.
    • Repeat these 3 minute pieces, gradually increasing your intensity, until you can’t continue to increase it.
  4. 1000m x 3-5 repetitions
    • Ski your first 1k at a comfortable conversational pace.
    • Rest 2-3 minutes.
    • Increase your intensity for the next 1k.
    • Then try to maintain the same pace for another 1-3 pieces.
  5. 4-3-2-1 and Repeat Backwards
    • Set monitor for 10 minute intervals with 2 minutes rest in between. This workout has a built in warm-up as well as a cool-down.
    • In the first 10 minute interval:
      • 4 minutes easy/moderate intensity (warm-up).
      • 3 minutes hard effort.
      • 2 minutes easy/moderate intensity.
      • 1 minute harder than hard effort.
    • 2 minutes very easy intensity (rest).
    • In the second 10 minute interval:
      • 1 minute harder than hard effort.
      • 2 minutes easy/moderate intensity.
      • 3 minutes hard effort.
      • 4 minutes easy intensity (cool-down).
  6. man on skierg in gym

  7. 2 x 12 Minutes
    • This workout challenges your ability to hold your intensity. Warm up before diving in as you will want to be prepared to hit some higher intensity levels.
    • First set of 12: 12 x 20 seconds easy/40 seconds moderate.
    • Take a break between sets.
    • Second set of 12:12 x 40 seconds moderate / 20 seconds hard.
    • Cool down as needed.
  8. 32 Minute Saw Tooth: 8 X 4 minute intervals
    • Your 4 minutes look like this:
      • 2 minute easy.
      • 1 minute moderate.
      • 1 minute hard.

      Then go right into the next 4 minute interval.

  9. 20 Rounds of 200m, alternating with an exercise of your choice
    • Ski 200m and then step off the SkiErg and do another exercise of your choice.
    • Return to the SkiErg, and repeat 19 more times.
    • This workout is a great one if you have a special additional movement that you are really excited to pair with your work on the SkiErg.
    • You can set your Monitor to 200m intervals with either a defined “rest” time for your other exercise, or an Undefined Rest Time so you can do as much of your additional movement as desired.
RSS Icon Tragen Sie sich für RSS Feeds ein ›

Latest Posts