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CHAPTER 6: FUNDAMENTAL 6 WORKOUTS
WORKOUT 1
Goal: Get acquainted with the SkiErg.
Notes: Resist the temptation to ski for too long
the first time on the machine. We recommend
starting with no more than 3–5 minutes at a
time. We also recommend starting with the
double-pole technique as it uses more muscle
groups and gives you a great overall workout.
Warm-Up: This workout is a warm-up in itself.
Setup: None necessary. Use the Just Ski
function.
Workout: Start to ski. The PM will start up
automatically. Continue easily until the elapsed
time reads 3 minutes. Take a break to stretch
and walk around. Repeat. If you feel good,
do up to four of these short intervals of easy
skiing.
Once you’re comfortable with technique on the SkiErg, gradually begin increasing the
duration and intensity of your workouts. Here are workouts to try. We recommend doing
them in the order listed.
WORKOUT 2
Goal: Begin experimenting with cadence and
power.
Notes: Cadence is displayed in strokes per minute
(spm) in the upper right corner of the Performance
Monitor. Power is how hard you are pulling. It is
displayed in a choice of units in the central display
area: watts, calories, or pace.
Warm-up: Ski easily for at least 5 minutes to
warm up.
Setup: Press Select Workout > New Workout >
Timed Intervals and use the buttons to set a work
time of 3 minutes and a rest time of 1 minute.
Workout: 3 minute intervals of skiing, varying
your cadence and pace, as described below. Take
one minute of rest (very easy skiing) in between
the work intervals.
• 3 minutes at 35 spm, comfortable effort;
1 minute rest
• 3 minutes at 40 spm, harder effort; 1
minute rest
• 3 minutes at 42 spm comfortable; 1
minute rest
• 3 minutes at 44 spm, harder effort; 1
minute rest.
Ski easily for a few minutes, then ski for 10
minutes at a power and stroke rate that you can
maintain. Make note of what pace you settle on,
because you will use it in your next workout.
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